Aches and pains are common as we age, but that doesn’t mean they should be ignored.
One of the parts of the body that is most prone to trouble is the back. This is caused by spending too much time sitting, which can cause your muscles and joints to become weak and stiff, causing discomfort.
If this sounds familiar, you might want to give Pilates a try. This is a type of exercise that focuses on improving alignment and core strength and encourages you to move your weight slowly and mindfully.
“One of the benefits of Pilates is that it reduces pain in your spine and makes you feel more open, flexible and free,” says Pilates instructor Annabelle Luke. pilates by bell.
“Improving core strength and spinal mobility can reduce lower back pain,” she added. “These areas can become very tight if you don’t actively exercise and stretch them.”
We asked Luke to teach us one exercise that can help improve spinal mobility and reduce lower back pain. Her answer was surprisingly simple. Half Roll Back, a modified roll-up for beginners that requires no equipment.
Are you ready to try it?
How to do a half rollback
- Begin sitting on the floor with your knees bent and feet hip-width apart.
- Stretch your arms out in front of you and slowly lower your body toward the floor, engaging your core and keeping your chest lifted.
- Once you reach the halfway point between the seated position and the mat, slowly return to the starting position.
- Repeat four or five times, moving as slowly as possible.
Benefits of half rollback for back health
The half rollback is a movement that activates and strengthens your core muscles, which are important for supporting your back.
This is especially important if you work at a desk or sit for long periods of time, as your core and back muscles naturally weaken over time.
This exercise moves the spine through its entire range of motion, improving both flexibility and mobility.
Finally, practicing half rollbacks will improve your posture and alignment, giving you useful skills in your daily life.
For best results, incorporate half rollbacks into your routine several times a week to boost spinal health. Combine it with other routines like these yoga stretches for beginners to stay flexible as you age. If your lower back pain persists, consult your doctor before starting a new exercise regimen.
buy pilates mat
If you need something soft and supportive for your at-home workouts, check out the mats below. These cushioned mats are especially thick and perfect for performing movements like the ones mentioned above.
AmazonBasics Extra Thick Mat with Carry Strap
This colorful option is only $21.98.
A basic mat for under $10.
Stott Pilates Deluxe Pilates Mat
Amazon has a $20 discount on this option.
