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Pilates - Back Workout

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The following Pilates exercises are meant to be done at home. You' ll only need a chair and an exercise mat. Training constantly, you will actually be able to achieve several of your goals right from the beginning. You will also notice a great change in your bearing, both in your upright and seated position. *** EXERCISE NUMBER 1 *** Sit on the edge of your chair and bend your left leg. Be careful for your left foot to keep leaning on the floor. Strech forward your right leg and lean your heel on the floor. Lean your hands on your left knee. Breath in and crane your neck toward the ceiling: pretend to be wearing a crown. Breath out and slowly bend forward, starting from your cervical. Keep on bending forward, pretending to get rolled up on a ball. Your belly buttom has to move closer to your vertebral column. Repeat the exercise 4 times per each side. This exercise improve your vertebral column mobility and strech your biceps femoris muscle. Be careful to mantain your head in line with your vertebral column. If the strain in the back part of your leg is too high, relax your foot. *** EXERCISE NUMBER 2 *** Sit on a chair with your leg bended and your feet leaned on the floor. Be careful for your leg to form a right angle. Breath in and move your trunk forward. Your arms have to be along your body. Breath out and bend your neck moving your head toward your left shoulder. Keep on rolling your head moving it forward. Move your head diagonally toward the opposite side. Keep on with the exercise tilting your head to the right. Keep on doing the exercise while you breath out. This exercise is meant to improve the mobility of you cervical. Do this exercise 3 times per side. Start drawing a semicircle in the air, if you don't feel any muscolar strain in your cervical, start drawing entire circles. *** EXERCISE NUMBER 3 *** Lie prone on the chair, mantain your legs and arms in line with the ground. Look at the floor and push your belly button toward your vertebral column. Start moving your arms and legs to the opposite direction, alternating the direction you move to. Get relaxed on the chair. Relax your legs, arms and head. This exercise improve your paravertebral muscles. Do this exercise 20. Alternating your legs and arms. Be careful to mantain your vertebral column in line with your body. *** EXERCISE NUMBER 4 *** Relax your neck and strech back your head. Lie flat on you back and lean your feet on a chair. Be careful to form a right angle with your legs. Breath in. Breath out and start moving your pubes toward the ceiling. Unroll one vertebra after each other till your shoulder blade. Mantain your chin far from your breast bone. This exercise improve your vertebral column mobility. Do this exercise 8 times.
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