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Always check with a doctor first before doing any physical  and/or therapeutic body work.  Breath work can have deep emotional consequences too.

You might feel much better very quickly - do not overdo regular activities. People feel better so quickly that they can hurt themselves in the real world.


WORK SMART -  BE CAREFUL!


FreePilatesOnline

is part of the

PilatesBreath.com

Group



Advanced Kit Training

Pilates Therapy Bed

Pilates Equipment Plans

SKYPE Online Lessons


More info and CONTACT



Love this site?


DONATE $20

at

PilatesBreath.com

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FreePilatesOnline.COM                                  WHEN IN DOUBT BREATH OUT!

HOME

HOW TO DEAL WITH YOUR BACK PAIN

BEFORE YOU DO ANY PILATES!


Here are some simple and safe movements to help you deal with back pain. Do them slowly and pay attention to the instructions. I do not want anyone to injure themselves further!


Get used to doing most of them every day, and as you do them, start to incorporate all the Pilates techniques you learn from the rest of this site…


Stand facing a wall with your hands up just touching the wall for balance. Lift the right leg to the side and hold for 2-3 seconds and then lower and stand straight. Do the same for the other leg. Alternate, doing each leg 10 times.


Do the same, but lift the leg behind you as far as is comfortable, hold and lower. Repeat for the other leg. Alternate, doing each leg 10 times.


Lie on your back and stretch the hands and feet away from each other. Hold for 2-3 seconds and release. Repeat 5 times. (Do with the toes pointed and also with the feet flexed).


Hold leg straight with foot flexed for ten seconds. Repeat other leg. Do 20 times per session (once per day).


Hug knee (or thigh) into chest for 10 seconds. Repeat other knee. Do 20 times per session (once per day).


Do same with knee being brought across the center line and to the chest. Do 20 times per session (once per day).


Knee circles. Hold knees with hands and let legs and back release. Gently circle the knees 10 times and then do 10 more circles in the other direction.


Pelvic tilt. And then Hip curls.


Hamstring stretch. Laying down, or standing.


Knees bent - hold crunch with hands at knees for ten seconds. Do 20 times per session (once per day).


Do same with a slight twist.


Twists laying down.


Knee twists


Side leg lifts and bend in to shoulder


Pinch the shoulders together for 10 seconds. Do 20 times per session (once per day).


Sloppy push-ups.


Face down, lift upper body and legs.


Alternate leg and arm lifts.


Push-ups (three types)


Shell stretch up onto knees


Sitting twist


Raise the arm (slightly bent) over the head. Hold arm (curled slightly over the head) for ten seconds. Repeat other arm. Do 20 times per session (once per day).


Pull knee-cap up for ten seconds. Repeat other knee. Do 20 times per session.


Sit in a chair. Straighten knee and hold lower leg forward. Hold for ten seconds. Repeat other knee. Do 20 times per session.










EMERGENCY SHOCK TREATMENT


If you are having a back spasm, try this for some immediate relief.


Lay on your back with a firm pillow between your knees.


Squeeze the pillow gently for 30 seconds. Then increase the pressure to about half and hold the squeeze for another 30 seconds. Increase the pressure to 75% and hold for another 39 seconds.


Then squeeze as hard as you can for 10 seconds and release.


Then tie a belt around your thighs near the knees and do the same in reverse. Gently try to open the legs for 30 seconds. Increase and hold for 30 seconds. 75% for 30 seconds, and then 10 seconds as hard as you can…