Pilates exercises to improve 5 common posture problems in life

pilates benefits

Pilates focuses on core strength and control, while it also helps develop body strength and control. Pilates exercises will not over-develop muscles. Pilates promotes balance and coordination of the body by increasing flexibility and the range of motion of joints. Pilates strengthens the core strength and the correct arrangement of the body, the body will show a better posture. The following are 5 common posture problems in life, let's interpret it together.

1. Kyphosis (hunchback)
"Kyphosis" is a relatively common spine deformity, which is caused by the morphology of the thoracic kyphosis. When viewed from the side, the thoracic spine appears excessively kyphotic, often accompanied by forward head, round shoulder, and pelvic backwards, which is what we commonly call hunchback.
Most hunches are caused by long-term bad postures, so they are also called "posture hunches." This is mainly due to weak back muscles and laxity. The main correction principle of Pilates exercise is to balance the muscle pressure on the front and back of the spine of the practitioner, strengthen the back stretching muscles, scapular stabilization and depressing muscle groups, while simultaneously stretching the chest and shoulders.
Benefits of Pilates exercises:
1) Improve body posture and make the body more upright;
2) Correct round shoulders to prevent and relieve cervical spine problems;
3) Improve the imbalanced muscle tension around the spine, increase the flexibility of the spine, prevent and reduce back pain;
4) Promote the health level of the respiratory circulatory system.

2. Low sexual function
"Low sexual function" refers to the ability to perform normal sexual behavior, but the quality is poor, specifically manifested in lack of strength, short duration, low frequency, little pleasure or no. Most people with sexual dysfunction have no abnormalities or lesions, mainly due to weak constitution and psychological factors. For the weak sexual function caused by physical weakness, it can be improved by exercise therapy.
During sex, the waist, abdomen, hips and back play a very important role, because in the intercourse of men and women, these body parts are the main core strength points, and lack of flexibility or lack of strength can cause various problems. Therefore, if you want to be comfortable in the process of sex, you must strengthen the motor function of the above parts.
Benefits of Pilates exercises:
1) Increase the whole body blood circulation including pelvic area and sex organs.
2) Enhance the strength and flexibility of waist, abdomen, buttocks and groin (main areas of sexual activity).
3) Improve the coordination of the body, especially the muscles, ligaments and nerves in the lumbar spine and pelvis area.
3) Enhance sexual function muscle pleasure, improve and assist therapeutic coldness.
4). Improve sexual tolerance and control ability to promote sexual harmony.
sexual harmony

3. Abdominal loosening
No matter what your abdominal circumference is, with increasing age, lack of exercise, driving, long hours at the desk or working in front of the computer, it is often easy to cause the waist and abdomen to relax, and the increasingly relaxed waist and abdomen in addition to affecting the external appearance Often, the contraction of the muscles of the waist and abdomen often puts an extra burden on the lumbar spine, thus planting seeds for low back pain.
Benefits of Pilates exercises:
1) Tighten the slack abdomen to improve abdominal obesity;
2) It helps to form a good body posture and make the body more upright;
3) Strengthen the core muscles to prevent and relieve low back pain.
Abdominal loosening

4. Sagging hips
Sedentary working lifestyle and lack of exercise of the hip muscles often lead to saggy gluteal muscles. In addition to affecting the hip curve, the saggy gluteal muscles can also cause the pelvic center of gravity to change, causing the pelvis to lean forward, causing a series of problems such as low back pain. The following Pilates exercises are very helpful for the muscle curve and shaping of the buttocks, making the body flexible and strong, and the buttocks muscles are more elastic.
Sagging hips

Benefits of Pilates exercises:
1) Tighten the slack hips and improve the hip curve;
2) Improve body posture and make the body more upright;
3) Prevent and relieve low back pain.

Obesity often leads to coronary heart disease, high blood pressure, hyperlipidemia, arthritis, etc. It is also a direct factor influencing diabetes. Common causes of obesity are usually office work styles, lack of exercise, uncontrolled diet, genetic factors, taking certain medicines, etc.
Obesity self-assessment:
Calculate the body mass index BMI = body weight (kg) / height square (cm).
The ideal value is between 18.5 and 22.9. If it is greater than 25, it is judged as overweight, and if it is greater than 30, it is obese.
Pilates exercises can help burn excess fat, accelerate body metabolism, and have the ideal effect of slimming and weight loss. It is worth mentioning that because Pilates training has obvious tightening effects, shaping can be done in one go. If your obesity index is high, you can increase aerobic training to match Pilates exercises. For example, combined with jogging three times a week to accelerate weight loss adjustment, the combination of aerobic training and Pilates exercise to improve obesity is also very popular in recent years.
Benefits of Pilates exercises:
1) Accelerate body metabolism and burn more body fat;
2) Reduce bodyweight while tightening loose parts;
3) Improve body posture.
pilates exercises women
1) In the preparation period before the start of the plan, you need to understand the principles of Pilates exercise to ensure the correctness of the movement;
2) After mastering the correct movements, you can properly accelerate the rhythm and speed of the movements;
3) Reduce the intermittent time between actions and maintain continuity between actions;
4) Appropriately increase the practice time and frequency, each action practice is not less than 30 minutes, at least 3 times a week practice;
5) Proper diet control;
6) If you already suffer from obesity-related chronic diseases, such as coronary heart disease, hypertension, arthritis, diabetes, etc., please follow the doctor's advice.

For the above problems, you can set up a practice tutorial.
Pilates exercises are as follows:
Standing on the back wall
Scroll down
Pelvic tilt
Flat support
Quadruped swimming
One leg circle
Pelvic scroll
One leg stretch
Stretch your legs
Point toe
Spine extension
Baby swan
Lean over and lift with one leg
Shoulder bridge preparation
Swan heads
Kick on one leg
Kick on legs
Side kick
Spine rotation
Lean over to swim
Side bike
Mermaid side bend
Swan dive

Poses of stretch and relax
Cat back stretch
Mermaid side stretch
Hip flexor stretch
Back stretch
Hamstring stretch
Stretch up
Supine knees



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