Knee back or neck pain? Here's how Pilates can help

Pain makes a sunny day seem dark and stormy. But Pilates can help relieve joint pain, because it aims to support joints and the whole body with smaller muscles and larger major players. The following actions can be practiced every day to improve your overall health and improve your exercise program. Two of these exercises require a resistance band, but if there is no resistance band, a towel or no towel can be used.

points: Kristen Schellenberg / Livestrong. Com

1. Lifting down

strengthens the core, especially the lower abdomen, which helps to support the buttocks, pelvis and lumbar spine, thus helping to relieve the lower back pain. If the core is strong, the pelvis will align more naturally, and the lumbar disc (also known as the lower back) will lift and line up more naturally.

1. lie on your back with your knees tucked into your chest.
2. roll your head and chest up and place your hands on the back of your head. Extend your legs to the ceiling.
4. lower your legs to a 45 degree angle and lift them up.
6. imagine a zipper under your navel, and then pull up the zipper to lift your legs. This will help those deep lower abdominal muscles to join your hips or back and lift your legs. Repeat 10 times. Points: Kristen Schellenberg / Livestrong. Com

   2. T-traction

   

   this action strengthens the back muscles, while keeping the body in a fairly balanced and safe position. It also trains the lower abdomen to support the lower back, which becomes stronger. In addition: you also exercise the upper back posture muscle.

   1. lie on your back with your legs together and your arms open in a T-shape. As you lift your head and chest off the floor, slowly extend your arms down to your hips. Hold it and then open it back when the chest is facing down. When you reach out and away from the abdomen, keep the ABS moving up the spine.
   3. lift only a few inches from the mat and repeat 8 times. Points: Kristen Schellenberg / livestrong.com

      3. Front picque tap

      

      this action strengthens the gluteus medius muscle, which helps to support the hip, pelvis and lower back, and plays a crucial role in keeping the hip strong and pain free. Aiming at this area will help the hip flexor in front not to try to grip and take over the show as you move, which will also help with knee and back pain. Lie on your side, bend your knees, and support yourself with your elbows.

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   5. extend the thighs straight to the front of the hips. Hover that upper limb parallel to the floor.
   7. beat up and down about 3 to 5 inches 30 times, then switch to the other side. Imagine a wall against your back that doesn't move your hips. All work happens on the hip side.
   8. Credit: Kristen Schellenberg / Livestrong. Com

      4. Develop kicks

      

      this simple exercise is a very good method, which can not only safely focus attention, but also safely lock the lateral hip joint, and at the same time stretch it, which can usually keep tension and get it from sitting in the car, on the desk or walking. It's good for pressure areas.

      1. lie on your side, put your head on your hand, and straighten your legs.
      2. bend your upper leg inward, upward, and extend your toes toward your lower leg.
      3. extend the thighs up and toward the ceiling.
      4. move in reverse until the leg returns to its starting position. Repeat 30 times on each side.
      5. Credit: Kristen Schellenberg / Livestrong. Com

         5. Knee off the ground keeping

         

         this exercise at home replicates one of the most recommended physical therapy exercises to strengthen the knee. Without increasing any pressure, the lifting action activates and strengthens the quadrilateral connection. This will help support the meniscus, the anterior cruciate ligament of the knee and PCL.

         1. put your hands on your knees, your hands directly below your shoulders, and your knees directly below your hips.
         3. back to ceiling.
         5. place your knees over your hips and lift them a few inches off the mat. Think about lifting from the core, not pressing down into the wrist. Hold for 30 seconds, then lower your back. Repeat one more group.
         6. Credit: Kristen Schellenberg / Livestrong. Com

            6. Chest stretching is not just stretching from the neck: it solves a bigger problem, that is, stretching muscles while strengthening them, and training them not to maintain tension. Stand with feet apart, hips apart, and a resistance band in front of your shoulders.

         7. bend your knees, extend the strap up to the ceiling and gently pull out. Open the chest when looking at the ceiling, and then put the belt back to the back of your head. When looking at the ceiling, keep your shoulders away from your ears, and don't let your neck and head fall too far back. Lift the strap toward the ceiling while keeping the knees bent. Straighten your legs and reach the strap on your chest. Repeat for 6 times.
         8. points: 7 for Kristen Schellenberg / Livestrong. COM3. Turn over artery beat
            1. stand with feet and buttocks separately, and clip a belt between thumb and index finger in front of chest. Wrap your hands with a strap (or towel) once.
            3. gently press out the belt, turn your hands down and face the floor.
            4. still press gently outwards, turn your hands back and face the ceiling.
            5. actively lower your shoulders throughout the exercise to keep the work in the slats and traps. Repeat 10 times.
            6. Credit: Kristen Schlumberger / Livestrong. Com

               8. "Running shoes"

               

               although this action looks basic, it is the best way to stretch the calves, ankles, Achilles tendon and arch. Practicing this routine every day helps prevent and treat plantar fasciitis, which is basically a painful tightening area that extends down to the arch and sole of the foot. Start with a downward dog (hands and feet on the floor, hips up toward the ceiling).

            7. actively press the heel down on the mat to extend and lengthen the back of the leg.
            9. lift one heel and press down on the other.
            11. put on high heels and "run" slowly and carefully.
            13. raise each heel as high as possible, while the other is as low as possible.
            15. for 30 seconds.
            Points:

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            Kristen Schlumberger / livestrong.com