Crank Out Those Lower Back Cricks!

Get rid of stress and discomfort in your lower back with gentle Pilates exercises!

Your lower back gets all cranky after a long day of walking, standing  or sitting. Give it the attitude adjustment it needs with this Pilates lower back workout!

Try these gentle twists and back rotations to work all the kinks out of your lower spine. These exercises loosen your muscles and your spine simultaneously without causing pain.

You might hear a few soft snapping or popping sounds as you perform this routine. That’s okay.

These sounds come with such muscle movement and are nothing to worry about.Take a pause or stretch more gently if you feel any discomfort associated with these pops.

Be sure to make your lower back extra comfortable by stretching out on a Pilates mat!


Swimming

Check out the video!

Step 1

Swimming - Step 1

Begin on your stomach with your legs extended behind you hip width apart and your arms extended at a slight upward angle in front of you.

Step 2

Swimming - Step 1

Lift your arms and legs, keeping your core engaged. Raise your right arm and left leg as you lower your left arm and right leg.

Step 3

Swimming - Step 1

Quickly alternate sides up and down as if swimming.

 

Seal Puppy

Check out the video!

Step 1

Seal Puppy - Step 1

Begin seated with your legs bent and spread slightly apart. Reach under each leg with your arms and grasp your ankles.

 

Step 2

Seal Puppy - Step 1

Lift your toes to hover the mat, balancing on your sit bones. Use your hands to clap your feet together three times.

 

Step 3

Seal Puppy - Step 1

Roll slowly onto your back so that your feet are above your head, maintaining this position, and clap your feet together three more times. Roll up into the starting position and repeat.

Spine Twist

Check out the video!

Step 1

Spine Twist - Step 1

Sit with your legs extended, your feet together and your toes pointed toward the ceiling. Extend your arms shoulder height at your sides and with palms facing up.

Step 2

Spine Twist - Step 1

As you exhale, twist from your waist and turn as far right as your spine comfortably allows squeezing your legs together the entire time.

 

Step 3

Spine Twist - Step 1

Inhale to return to center. Repeat to the other side.

 

 

 

lower back, pilates lower back, lower back exercises


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