Lower back Pilates class
Class focusing on gently mobilising and strengthening the lower back
- Difficulty: Easier
- Length: 28 minutes
This class utilises some of our classic Pilates movements designed to help gently mobilise and strengthen through the lower back. This is a mat based class and begins with a gentle warm up in sitting and continues in four-point kneeling, side lying and on our backs. If you suffer from low back symptoms please only work to a level that you feel comfortable with and if you have any concerns please seek advice from a health professional.
This class includes:
- ‘Y’ stretch in sitting and spine twist
- Four-point kneeling cat stretch
- Child pose stretch
- Arm opening s
- One leg stretch
- Bridging with arm raises
- Hip twist
- Lumbar rotation stretch
- Glute stretch
- Sitting chest openings and mermaid stretches
We begin the class in sitting with some gentle upper back stretches. We then move into four-point kneeling to mobilise the spine with a cat stretch movement. We then engage our core and lengthen through the body with a swimming exercise, finishing the sequences by opening out through our backs with a child pose stretch. Down onto our sides we then work on strengthening our glutes with a clam exercise before opening our through our upper back and chest a little more with an arm opening stretch.
Moving onto our backs we then continue to engage and strengthen through our pelvic floor and deep abdominal core muscles with a one leg stretch, bridging and hip twist movements. We then gently stretch out through our lower back and glutes muscles before finishing the class with a mermaid stretch in sitting.
Support Pilates Live
All classes are provided for free so that they’re accessible for everyone. However, if you are enjoying the classes and would like to make a contribution, donations are much appreciated. Thank you