Pilates, the best exercises to strengthen the back

The sedentary life and, in particular, the work routine that involves long hours in a sitting position in front of the PC is putting a strain on the well-being of our back. Since we firmly believe in the concept of “prevention is better than cure”, we want to share some advice with you, possibly avoiding the use (abuse) of painkillers and various ointments: create space in your day for a Pilates routine dedicated to the back. You will not regret it.

To explain the best exercises to strengthen the back and shoulder muscles is Monica Troiani, Yoga and Pilates instructor at COMO Shambhala Estate a Bali. Which is keen to make a premise: «1. Never forget to before training warm up properly all muscles, in order to avoid pain, tears and injuries. 2. Consider your body as a whole, so even if you are working specifically on the shoulders or back, keep all muscles active and present during the execution of the exercise “.

Exercise of the Sphinx

“This exercise promotes back flexibility by working on theelongation of the spine and freeing from the sense of fatigue and constraint. Kneel on the mat, place your hands on the ground, point your feet and extend your legs on the ground, sliding with the pubis forward. Perform a slight retroversion of the pelvis, keeping the elbows bent at the hips. Open your chest and let your shoulder blades slide down. Inhale, expand the front of the torso upwards.

Classic Plank Exercise

«The Plank, from the English“ board ”, is certainly one of the best exercises to strengthen the shoulders and back, as well as strengthen the abdominal wall (to the benefit of the dorsal part). For the classic Plank version get on your knees with the elbows resting on the ground. From this position, bring your straight legs back resting your feet on your big toes and raise your pelvis, keeping an axis perfectly parallel to the ground from head to toe. Be careful not to concentrate the effort only on the shoulders and arms.

Exercise arms with elastic bands

“Get yourself one elastic band with an intermediate resistance and engage in repetitions of shoulder opening and closing exercises. Grasp the ends of the elastic with your hands, keeping your palms facing the floor. Bring your arms in front of your chest, then widen your shoulders by tightening the elastic, until the arms are completely open. Slowly return to the starting position. Slowness of movement is important, not only because it allows for better execution, but because it increases endurance.

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