Pilates instructor recommended exercises to relieve back tension

Pilates instructor Gemma Folkard recommended exercises to relieve tension in the back and legs. Her words are quoted by Fit&Well.

The specialist was the first to suggest doing the “mermaid” exercise for stretching and twisting. Starting position – sit on the floor, straighten your right leg in front of you and bend it sideways at the knee to a right angle, also bend your left leg and take it back.

Start rocking slowly back and forth. Then lean to the right, place your right hand on the floor, and reach over your head with your left. Then place your left hand next to your right, shoulder-width apart. Next, open your chest, and then round your back.

Folkard also recommended doing a shoulder bridge. Lie on your back and, bending your knees, place your feet on the floor, place your straight arms behind your head. Inhale and as you exhale, gradually lift your torso, starting from the tailbone to the shoulder blades. Once you reach a straight line, lower yourself smoothly.

Next, the trainer suggested doing circular movements with your legs. To do this, lie on your back, stretch one leg out on the floor, bend the other at the knee and lift it at a right angle. Perform circular movements in the hip joint, drawing circles with the knee. It is important that the movement occurs only in the hip.

Folkard suggested finishing the complex by stretching the back while standing. Stand up straight and extend your arms forward. Then round your back as if you want to dive into a pool. Next, stretch your hands down until they touch the floor, and then slowly rise back up.

Earlier, ballet coach Akulina Bakhturina called exercises to awaken the body for spring. She recommended doing glute bridges and side plank crunches.