When you see videos of Pilates experts, one of the most impressive things is a backbend. Backbends are extensions that move in opposition to the forward bending motions that we perform when we pick up something or even tie our shoes. As bipedal, upright creatures we’re fighting gravity continually, with the weight of the world literally pressing us to compress our spines. Extension moves such as the backbend will move your spine to an extension to increase oxygen and blood flow, allow your organs to decompress and allow your joint spaces to open up. This will help you to breathe better and stand taller. So, here are three beginner Pilates exercises to help develop the flexibility and strength of your spine to achieve a great backbend.
Pelvic Lift
One of the best pilates for beginners exercises to achieve a backbend is the pelvic lift. You’ll need to lay on your back with your feet flat and knees bend. With your feet hip width apart, gradually raise your hips. Open your chest by pressing your arms at your sides into the floor. Take several deep breaths before rolling down your spine, one vertebra at a time. Perform this 5 to 8 repetitions.
It may take some time to feel comfortable with pelvic lifts, or it may feel great your first time. Try to advance at your comfortable pace, repeat this exercise each day until you can manage it with ease.
Shoulder Bridge
Building on a pelvic lift, lie on your pilates mat and begin in the same position. Press your hips up and place your hands to support your hips under your low back. As some of your body weight will now be on your elbows, position your upper arms underneath the back of your pelvis. Hold for five breaths before releasing your arms and lowering your spine as in the pelvic lift. Repeat five times. If you need a modification, release your arms to continue comfortably with your level of mobility and strength.
Once you can achieve this exercise comfortably, you can progress by extending one leg in the air, keeping your hips level. Hold for five breaths before switching legs and repeating. Build up to 3 sets.
Wall Backbend
Start by standing a foot away from a wall with your legs set at hip width apart. Deeply inhale and reach your arms toward the ceiling. Look up at your hands and gradually reach back until you can see the wall. Once you can see the wall without crunching the back of your neck, try touching the wall. Return upright carefully and round over to reach towards the floor. Roll your spine to stand tall and repeat three times, aiming to increase your range of motion with each progression.
If you are considering beginner pilates, you should speak to us. We offer a wide variety of classes including pilates for beginners, Pilates reformer classes beginner training and more experienced programs. You’ll also find the Kaya Health team ready to answer any of your queries or questions.
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