Here is a pilates exercise designed to help with the rehabilitation of the back.
Table Top with Arm Action:
- Start Position -
Kneel on all fours, hands a little wider apart than your shoulders, and knees a little wider than your hips (Quaduped position).
Scapulas anchored and Pelvic neutral .
Breathe in and maintain a long spine.
- Action -
Zip and hollow and (breathing out): Raise your right arm so as to point forward towards the wall. As much as possible, don't move the pelvis. Anchor your scapulas.
(Breathing out): Return your right arm to the the ground and let it support your weight.
Repeat five times each arm.
What it does
Weakness of the Multifidis muscles is a major problem for those who suffer from lower back injury or pain. This exercise triggers the multifidis muscle to function.
By anchoring the scapulas, you engage the lower trapezius muscle, which in turn tenses the thoracolumbar fascia. The thoraco-lumbar fascia aids in stiffening and supporting the lower back.
Lower back injury Watch Points
- As far as possible, the pelvis remains stable and does not tilt.
- Keep the scapulas gently anchored.
- Keep the neck long and relaxed and look down, not at the floor.