Try to do the exercise daily for maximum benefit.

Just a reminder if you do have a specific pathology then please do check with us or your GP before starting the exercises.

Also if you are a complete beginner, work through the Pilates Rest position before you start the exercise and if you have any difficulty, then contact us to arrange a 1-2-1 session

  • Lie on your back with your knees bent and your head supported on a small pillow.
  • Relax your head into the pillow.
  • Gently draw your chin in towards your chest like you are nodding your head and lengthen the back of your neck.
  • Gently draw your shoulder blades towards your waist and open through your collar bones, relaxing your neck and shoulders.
  • Soften all of your upper back to connect into the floor as you breathe out.
  • Place your feet hip width apart – with feet together, turn your toes out and then your heels.
  • Connect your feet to the floor by allowing the weight in your feet to rest equally between your big toe, little and your heel.
  • Now find your neutral spine position – gently flatten your lower back into the floor by tilting your tailbone to the ceiling, then tilt the tailbone towards the floor feeling the arch in your lower back. Repeat this movement several times and then stop when you feel your back is halfway between these two positions.
  • Now engage your core – take a relaxed breath in, as you breathe out, gently lift up your pelvic floor muscles and gently draw in your lower tummy muscles.
  • Hold this gentle contraction for ten breaths. Repeat x 10 reps.

Try to incorporate all elements of the rest position in your everyday postures and activities

Physiotherapy & Pilates Studio

Back 2 Balance

Let’s control that neutral spine.

Back 2 Balance Video Playlist
1/8 videos
1
Back Awareness
Back Awareness
2
10 Minute Pilates
10 Minute Pilates
3
10 Minute Pilates - Shoulder bridge
10 Minute Pilates - Shoulder bridge
4
Day 1 Pilates Exercise Programme for Back Care Awareness Week
Day 1 Pilates Exercise Programme for Back Care Awareness Week
5
Day 2 Pilates Exercise Programme for Back Care Awareness Week
Day 2 Pilates Exercise Programme for Back Care Awareness Week
6
Day 3 Pilates Exercise Programme for Back Care Awareness Week
Day 3 Pilates Exercise Programme for Back Care Awareness Week
7
Day 4 Pilates Exercise Programme for Back Care Awareness Week
Day 4 Pilates Exercise Programme for Back Care Awareness Week
8
Day 5 Pilates Exercise Programme for Back Care Awareness Week
Day 5 Pilates Exercise Programme for Back Care Awareness Week