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Lower Back Pain Causes & Solutions The Star (Simple)

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You need a small flat pillow for this exercise.
The Star (Simple):- Start Position
  1. Lie on your front with a small pillow under your abdomen.
  2. Feet hip width apart, and toes pointing downwards.
  3. Rest your forehead on your folded hands.
  4. Scapulas anchored and Pelvic neutral .
The Star (Simple):- Action
  1. Breathe in and zip and hollow and maintain a long spine.
  2. (Breathing out): clench the right buttock and lengthen and then raise the right leg just 5 cm. The pelvis does not move.
  3. Breathe in and, (while breathing out): Slowly lower the leg and relax.
  4. Repeat three to eight times each leg.
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The Star (Simple):
Start Position and Action
StarStage1
Comments
  • If you are very confident about protecting your back with a strong zip and hollow, you may omit the pillow.
What it does
  • This exercise will automatically trigger the Multifidis muscle to function. If you clench the buttock, the Gluteus maximus will also trigger. Both these muscles become weak in those who suffer back pain, yet they are both essential for protecting the back.
Watch Points
  • Hollow that abdomen!
  • Small movements!
  • When clenching just one buttock as in this exercise , try to relax the pelvic floor. There should be a feeling of minimal tension under the tail bone.
  • The pelvis does not roll or twist, it remains dead still with both hip bones on the floor!
Reference
  1. Shirley A Sahrmann: Diagnosis and Treatment of Movement Impairment Syndromes; Publ. Mosby 2002
  2. The Official Body Control Pilates Manual Available from: http://www.bodycontrol.co.uk/
  3. Bruce Thomson: The Gluteus maximus can stabilize your back!

© Bruce Thomson, EasyVigour Project
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