Lower Back Ache Pilates

http://www.videojug.com/film/pilates-how-to-prevent-and-relieve-lower-backache

1. Breathing - Lie down with you legs bent and feet hip distance apart, 6 deep breaths


2. Pelvic tilts - Inhale, and when you exhale, tilt the pelvis towards you. 6 deep breaths & tilts


3. Leg lifts - Flatten lower back into floor. i)Inhale. ii) Exhale as you gently lift one foot up. iii) Inhale as you lift the other foot up. iv) Exhale as you put one foot down, v) Inhale as you put the other foot down, vi) Exhale to relax. Repeat 3 times.


4. Hamstring stretch - Sit on a balance ball, push hips back and stretch legs out, rest hand on thighs. Keep neck aligned, bend forward with your hands on your legs 3 deep breaths. flex feet back and hold for another three breaths. sit back straight.


5. Back Stretch, Backwards: Sat on a balance ball, legs bent, walk feet out a bit further, put hands behind head, tilt pelvis forwards and curl the spine down over the ball, relaxing neck to finish. Take three deep breaths, relaxing more as you breath out. Return to sitting.


6. Back Stretch, Forwards: Kneel over the ball and fold yourself over it, relaxing your arms and extending your legs, stay for 3 deep breathes. Roll back up to kneeling.