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During the lockdown, many of us have been spending the majority of our time sitting, whether it’s working at our kitchen table or spending our evenings on the sofa.
And these long periods of physical inactivity can cause unwanted aches, soreness and tension. Excessive sitting alone can cause lower back pain, bad posture, tight hips and glutes and a weakened spine.
That’s why it is vital to dedicate a few minutes to these neglected muscles every day, counteracting the negative effects that this inactivity can have on our bodies.
We asked Emma Forsyth, wellness expert and founder of Pilates Plus Dublin, to share key pilates poses that strengthen and stretch the body, helping it unwind after a long day of work.
You may have heard of this relaxing pose. It stretches multiple areas at once, including your back, hips, thighs, ankles, chest and shoulders. If you’ve had a particularly stressful day, this pose will help relieve tension in your back, shoulders and chest while strengthening your spine.
A great way to stretch out your lower body, this movement stretches the hamstrings, calves, hips and back. It keeps the spine strong and flexible while also relieving tension in the back and neck.
Lots of people have inactive and tight glutes from sitting for long periods of time, especially if they are not activated when walking or exercising. This can often lead to lower back pain. The first part of the stretch is adequate, but if you feel you have more mobility you can go deeper into the pretzel stretch.
Many people suffer from tight hip flexors, which can contribute to back and hip pain. It’s important to stretch these muscles on a regular basis.
This pose helps release lower back tension and opens up tight shoulders and chests. It stretches and lengthens your spine and works to improve posture.
It is equally as important to strengthen as it is to stretch. Bridges are a great exercise that works your hamstrings, glutes, lower back and core, strengthening your knees and hips. It also improves posture and balance.
This backbend pose is a great way to stretch out after slumping in an office chair all day. It stretches the entire front of the body and helps strengthen your lower back, which is as important as stretching it. Make sure you activate your glutes and core and relax your shoulders and neck.
Having strong abdominal muscles, helps your core support good posture. Perform this pose daily to stabilise your core and center your pelvis.
Founder Emma Forsyth is the only instructor in Ireland to have trained in LA with LaGree Method founder Sebastien LaGree. The completely exclusive and unique PPD Method classes are based on the LaGree Method but have been designed by Emma to offer a dynamic, fun and intensive workout that is fully adaptable to all levels of fitness and is completely exclusive. Book a class now.