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Back Extension–My Favorite Pilates

My favorite exercises change now and again. Lately, I’ve been enjoying any exercise that involves back extension—excluding the breast stroke prep. I’m not sure I’ll ever fall in love with that one. The exercises that have been feeling especially good in my body are the spread eagle, rocking, the full breast stroke, and even just lying over an arc barrel.

I’ve also been especially fond of anything that involves bending sideways lately—the aptly named side bend (both on the mat and the Cadillac), and almost every version of the mermaid.
Back Extension–My Favorite Pilates2017-09-12T19:31:55-04:00

Spine

Joseph Pilates was known to say:

“You’re only as young as your spine.”

Human Skeleton

Spine2017-09-12T19:35:27-04:00

Move From Your Back

Your shoulders have a lot of little muscles that do a lot of work, but your back has larger muscles that help move the shoulder blades and the arms. When you move your arms think about the motion coming from the back muscles instead of putting all the pressure on the shoulders.

Try it.

Lie down on your stomach with your arms out to the side like you are making a “T.” Exhale and lift your arms slightly off the ground. Feel the motion come from the upper back between the shoulder blades. Keep the motion controlled. Don’t just flop your arms up and down; glide them up and down.

Move From Your Back2017-10-25T14:09:06-04:00

Office Pilates–Back Extensions

Very often, whether you stand or sit all day, by mid afternoon, if not before, your shoulders start to roll forward and you begin to slouch. It’s just your body getting tired and conforming to life in front of a computer or life looking down at things below you as you fill out paperwork or help a student at his desk.

So this week take some time to counteract that forward roll. Try some back extensions. You don’t have to get up from your desk and you can do them where ever you are standing. It won’t look odd. It will just look like you’re taking a little stretch. Here’s what to do:

  • Stand up or sit up nice and tall, lengthening through your ears.
  • Take a deep inhale to prepare.
  • Exhale extend your upper back backwards. Try to move from the base of your rib cage only. Your hips shouldn’t move and your neck shouldn’t do all the work. It might help to think of it like pushing your breast bone forward. Keep your neck in line with your spine the whole time. Pull your shoulder blades back […]
Office Pilates–Back Extensions2014-08-04T18:07:05-04:00
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