PILATES UPPER BODY STRENGTH





Making Pilates exercises part of your regular routine can help you fix any posture related issues. If you have no idea what Pilates is, check out some of our other articles These articles discuss the benefits of Pilates exercises more in depth.

To put it simply,  Pilates is a physical training activity that uses resistance equipment or body weight activities which focuses on core and gluteal strength, spinal alignment, balance, coordination, posture and flexibility.

Why Pilates Exercises?

Pilates and Pilates exercises are very well known for their tremendous effects on core strength and lower back pain – just google it and see the extensive results!  Pilates exercises offer a large number of benefits to your upper body and shoulder function as well.

At Sport and Spinal Physio we treat a lot of desk workers that spend majority of their day hunched over their desk; Pilates offers the ability to counteract this position with a few simple exercises. You can read some research articles on the broad-reaching benefits of Pilates here.


Pilates Matwork Exercises for Lower Back Pain

Studies into Pilates for lower back pain are extensive, but recently research into the benefits of Pilates for chronic neck and shoulder pain has developed. Poor posture and shoulder biomechanics can be linked to this pain (1, 2) – and this is where Pilates fits in!

Studies have found significant improvements in seated posture, both statically and during shoulder movements, as well as increased activity in posture-correcting upper spine muscles (1, 2). Furthermore, it was also found to increase shoulder range of motion for women recovering from treatment after breast cancer (3).


Best Pilates Exercises (Matwork)

1. Breaststroke Prep

Starting Position:
Lay flat on your stomach with your legs long. Bend your elbows and place your hands at the level of your forehead with palms facing downwards towards the mat.

Movement:
Tilt your hips forwards into the mat. Inhale to prepare. As you exhale, focus on lengthening through your upper back and neck whilst lightly drawing  your shoulder blades together as you slowly lift your head 10cm off the mat. Hold yourself in this position for 5-10 seconds before slowly lowering yourself down.

Repetitions: 3 x 10

Frequency: 1-2 times per day

 

2. Swimming

Starting Position: 
Lay flat on your stomach with your arms and legs long.

Movement:
Tilt your hips forwards into the mat to engage your core. Inhale to prepare. As you exhale, lift your chest and arms off the mat while you also lift your legs off the mat. Keep your gaze down towards the mat. Left opposite arm and leg a further 5-10cm off the mat and then alternate sides. Focus on keeping your breath even and regular.

Repetitions:  3 x 30 seconds

Frequency: 1-2 times per day

 

3. Kneeling Superman

Starting Position: 
Kneeling on all fours with your hands directly under your shoulders and your knees directly under your hips.

Movement: 
Engage your core by lightly drawing your belly button to your spine and ensure that your hips stay facing the ground. Slowly slide your right leg out along to mat and extend until your foot is in line with your glute. At the same time extend your left arm in front of your body while drawing your shoulder blade in and down towards your opposite jean pocket. Return to kneeling and repeat on the alternate side.

Repetitions: 3 x 10

Frequency: 1-2 times per day

 

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