Mat Pilates is a form of exercise that has many benefits such as strengthening muscles, increasing flexibility and improving body posture. These exercises can also be an effective treatment for common problems such as back and shoulder pain.
What is Mat Pilates?
Mat Pilates, developed by Joseph Pilates It is a form of exercise. These exercises basically aim to strengthen the muscles, increase flexibility and correct body posture by stabilizing the center. Mat Pilates shapes the body with movements on a single mat, and these exercises are done using body weight. Mat Pilates focuses specifically on major muscle groups such as the back, abdomen and hips.
What is Shoulder and Back Pain?
Shoulder and back pain is a problem for many people. is a health problem. These pains can occur for many reasons, including muscle spasms, injuries, overuse, stress, or incorrect posture. Shoulder and back pain is often seen when the back and shoulder muscles are weak.
Mat Pilates Exercises
Mat Pilates includes many exercises. Among these exercises, some exercises targeting the back and shoulders are:
Y-Component on the Prone: Lie on your face, place your hands at shoulder level. Raise your arms up parallel to the floor and tighten your back muscles. Raise your arms above your head and lower them again.
Plank on the Elbows: Stand on your elbows, stretch your feet back and keep your body in a straight line. Tighten your back muscles and hold the position for 30 seconds.
Elbow and Knee Exercise on All fours: Stand on your knees, keeping your elbows aligned with your knees. Keep your back straight and tighten your back muscles by pulling your stomach in. Extend your right arm forward, extend your left leg back and hold for 5 seconds. Next, switch sides.
Cross Arms Sitting on Your Back: Lie on your back, bend your knees, and place your feet on the floor. Keep your arms crossed and tighten your back muscles. Raise your arms up, reach them over your head, and lower them again.
Place Feet on the Back with Bend Knees: Lie on your back, bend your knees and put your feet on the ground. Extend your arms straight out at your sides and keep your back flat on the floor. Tightening your back muscles, pull your stomach in and slowly lift your hips. When you lift your hips up, your legs and back should form a straight line. Lower your hips back to the floor and repeat the exercise.
Aside from Mat Pilates exercises, breathing techniques are also important. Correct breathing techniques help reduce back and shoulder pain. Breathing techniques help your body relax and reduce stress.
Conclusion
Mat Pilates is an effective method for the treatment of back and shoulder pain. Mat Pilates exercises strengthen the back and shoulder muscles, help correct posture, increase balance and coordination, reduce stress and prevent pain. Mat Pilates exercises are simple and effective exercises that can be easily done at home or in the gym. However, before starting any exercise program, it is recommended to consult a healthcare professional. In this way, you can avoid any risk of adverse effects or injury.
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