Tight Back Fix: STEP 2 with Minimax - Breath & Hip Flexor #tightback #backpainexercises #breath

Chronic back tightness can make you feel old & eventually even bring on back pain. The need to have back stretches which gently and quickly increase back flexibility are important to have for the home, studio and clinic.

In my work as a physical therapist, Pilates instructor and massage therapist, I deal with complaints of back tightness & pain every day. I discovered this effective but gentle exercise by working with a pre-natal Pilates client.

She was a Pilates client before she became pregnant and so I knew her back would become tight by the end of her work week. Pregnancy brings on back tightness so I needed to find an exercise which improves back mobility without bending through her belly.

I love studying anatomy. So I know the diaphragm (the primary breathing muscle) attaches to the upper low back vertebra and the psoas (hip flexor) attaches to ALL the low back vertebra!

I had her lean back against the Minimax (my patented product) on slant and against the wall. This was necessary to release tension of hamstrings, back muscles and make room for her heels to slide toward her bottom and pregnant belly. You can see the back exercise and results in the video.

This educational video goes over how using breath & hip movement done while in a supported leaning back (semi-recumbent) position immediately increases back flexibility WITHOUT moving the spine.

This is a GAME CHANGING CONCEPT because it has always been thought that stretching through the spine is necessary to improve back mobility. Being able to improve back flexibility by activating deep postural muscles (diaphragm & psoas) is a fantastic option for:
1. Pre-natal clients
2. Surgical fused clients
3. Clients with fragile spines (osteoporosis)
4. Of course people that do not have these issues will benefit from this back exercise also. It is just that the first three conditions are people who are limited with bending through their backs either by a growing belly or rods or compression fractures.

Generally just 5-15 repetitions on each leg are necessary to achieve this dramatic change in back flexibility.

Some tips:

1. The spine is flat against the Minimax - NO arch of the spine.
2. Keep the abdominal muscles drawn IN - especially the lower abdominal muscles - a potential cue to use, is to gently hug the baby in toward the spine or to use the front of the body to press the back of the body to the Minimax
3. Movement occurs on the exhales.
4. Inhales are SMALL, directed DOWM and occur during the pauses.
5. Doing Positional Stretch with Specific Breathing over the Minimax (STEP 1) before doing this exercise will make the spine even more flexible However, if you cannot lay on your stomach such as in the later stages of pregnancy or you cannot tolerate the prone position than this is the back exercise for you!

As with any exercise make sure your doctor agrees that this is an appropriate exercise for you. STOP the exercise if pain occurs.

The patented Minimax is sold exclusively at www.hookedonpilates.com. It is made in USA and is your full body strengthening, full body stretching and full body breath tool for home, studio or clinic!

Видео Tight Back Fix: STEP 2 with Minimax - Breath & Hip Flexor #tightback #backpainexercises #breath канала Hooked on Pilates® (HOP)