Gentle stretching. The key word is gentle. Most of us tend to over-stretch and push into the 'grimace-range'. If you are grimacing you may be over-doing it. Don't inflict pain on yourself. Seems obvious, doesn't it?

The point of this stretch is to improve posture and to get the spine moving in a direction that we don't often move: side-to-side. We spend our days bent over computers, kitchen counters and steering wheels. This exercise gets the spine moving in a way that will help remind your body that there are other options than slumping forward. By the way, little note here...don't stretch your spine by slumping forward and hugging your knees. More forward slumping is the last thing your spine needs if you are achy.

Also, this exercise addresses the less flexible side of the spine. Most of us are not ambidextrous. What that means to our spines is that we spend most of the day leaning into the strong side: think about carrying heavy groceries and how the weight-bearing shoulder will be higher while you are holding the extra weight. Or even consider your mouse hand. Ever notice how that shoulder tries to hug your ear? This extra work consistently being done on the same side creates a slight scoliosis or curve of the spine. Muscular imbalances result.

I do want to emphasize that these imbalances are normal. Much the same way as when you look in the mirror you see a slight difference between the right and left side of your face. No one is perfectly symmetrical: not from one side of our faces to the other or from one side of our spines to the other. Now, having said that, it is still very worthwhile to work both sides of your body equally when you exercise. Become aware of the imbalances and see if you can't create more strength on the weak side and more flexibility on the stiff side. Working on these imbalances will help prevent undue imbalance and the possible resultant muscular discomfort.

With the hips stabilized and pushing into the mat the upper back has the opportunity to move. If the hips are not anchored then the upper back stays stuck. Anchor the hips and allow the spine to move as far as it comfortably can.

Try this exercise. If you have back pain, be sure not to stretch first thing in the morning. The discs take on water at night (just like our hands can be swollen and our rings can be tight when we wake up in the morning). This extra water stresses the muscles around the spine and stretching is an additional stress they do not need first thing in the morning. Let me know if you have any questions about these exercises for pain relief. 

Karena

p.s. Oh My, my hair is stunning this week...

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... fabulous hair
written by Kristy - RKNStudio, July 17, 2009

... looking good guppy girl

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AT LAST!
written by Kara, September 21, 2009

Karena,

AT LAST! Someone who explains the “why” behind each exercise is what I have needed in order to even get interested in Pilates for relief of my back pain. I have had family and friends tell me for several years that Pilates is what I needed for my back pain, but I just “didn’t get it.”

Thank you so much for posting Pilates for Back Pain on your web site. I can’t wait to get started!

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