Recently I experienced a problem associated with overtraining that caused me considerable pain and discomfort. I learned the hard way that our spinal column requires more attention than we make time for. This is especially important as we age. Occasionally in our training we neglect small muscles in lieu of large muscles, especially those of the back. This can lead, as in my case, to structural weaknesses and imbalances. These weaknesses can sometimes be responsible for bulging or herniated discs and are definitely the cause of many spinal misalignment issues. As part of my recovery process I was introduced to Pilates mat exercises which I now incorporate into my daily routine.
These exercises are easy to learn and do not require the typical repetition to failure of regular muscle building exercises. In fact they can be performed with as much rest between sets as needed to perform the exercises properly and in good form. Joseph Pilates originally called his system “Contrology” which is a very descriptive term because the exercises have to be performed very slowly, in a controlled manner, with associated deep breathing. To me they resemble the focus and deliberative way in which Sanchin Kata is performed. The following three exercises are foundational and if performed regularly should start helping you strengthen your lower back and core. Make sure to count to five slowly on all sequential phases of each exercise while breathing naturally; exhaling when pushing limbs away from the body, and inhaling when pulling limbs toward the body. Start off with three sets of 6 repetitions and work your way up during subsequent sessions.
The starting position for all of the following exercises is to lie on your back with knees bent and feet flat on the floor. Your legs should be hip width apart. Your lower lumbar region should have a natural slight curve. Place the arms by the sides with palms down.
1. Pelvic Curl:
• Exhale drawing the abdominal wall inward and slowly peel your back off the floor and raise your pelvic area 3 inches higher than your belly button. Once you reach the top position hold for a count of five.
• Inhale and slowly lower and return to the starting position. Repeat.
2. Shoulder Bridge
• Exhale drawing the abdominal wall inward and slowly peel your back off the floor and raise your pelvic area until you reach a diagonally line between your shoulders and trunk. Once you reach full extension at the top hold for a count of five.
• Inhale and slowly lower and return to the starting position. Repeat.
3. Leg Flexion and Extension
• Exhale and slowly raise your left leg drawing it toward your chest until it is parallel to the floor hold for a count of five. Slowly extend your leg as if performing a front kick (straight up into the air) and hold for a count of five. Slowly lower your leg to the parallel position again and again hold for a count of five.
• Inhale and slowly lower and return to the starting position. Repeat by alternating with the other leg.
Hopefully in the future I will be able to hold a workshop with more Pilate exercises to help relieve or correct lower back and core strength issues.