It is logical to emphasize and feature back extension exercises in a pilates

program. Pilates back extension exercises counterbalance the numerous forward

bending movements in our everyday life. One of the most common complaint of back

pain is occupational; that of having to sit for more than 10 hours in the job!

If you can put a figure on the number of times you have to bend forward and the

amount of forward inclined daily activities, you will be surprised it is an

astounding four figure number. When you slouch in your chair or when you work,

rounded over in front of the computer all day, you definitely suffer from back

pain from time to time

So how does Singapore Pilates back extension exercises work for you?

How will it change the quality of your program and your life?

Here are 5 reasons why you want to put those Singapore Pilates extension

exercises into action now!

A Great Back Strengthener

As you bend over more than you do any other movements daily, your back muscles

becomes over strained and weak from continued rounding. They forget how to work

to support the back when you need to sit upright. These back extensor group of

muscles must be retrained to play their role of supporting your spine. Back

extension exercises specifically targets areas of the back in holding up your

posture in all possible acts of play and work. It also helps to prevent any

possible onset of back pain due to poor posture and form.

"Swan" is a specific back extension routine which is simple and easy to perform.

Lie on your stomach with both palms down at the side of your chest near your

armpits. Keep both knee caps lifted and engaged as you press gently into the

floor and lift chest away from ground. This action of keeping the chest off

ground helps to train your back to be stronger. It also challenges your pelvis

and abdominals to target back muscles.

Makes You Taller

The muscles that are in charge of making you stand taller, sit taller and walk

taller is the back extensor group. You will need to keep your posture lifted,

as in lifting your chest up and keeping the back of the neck long like a well

trained dancer akin to a ballerina. In the process, other important muscles of

the body are also challenged. Your chest is expanded and lifted. Your abdominals,

quadriceps, and hip flexors are properly stretched.

"Swimming" is another great pilates exercise to include in your repertoire. Over

time, you achieve good posture and form.

Improves Breathing Mechanics

As you begin to keep the chest lifted, you will notice there is a visible

difference in the way you look and breathe. If you have a rounded forward posture,

your ribcage is in a collapsed/dropped position all the time. This position does

not promote proper breathing. In fact, it is impossible to do proper breathing

at all. Shallow breathing is the only possible way to breathe in this position.

The lifting of the sternum, which we also called breastbone, means muscles of the

back are working hard to effectively keep ribcage up, the lungs are in their

proper position to initiate correct full breathing.

Creates Shoulder Girdle Stability

Some examples of pilates back extension exercises like the modified "Plank" is

great to challenge stabilization of your shoulder girdle musculature. It also

challenges your abdominals as they have to work to stabilize your lower body. In

time your core strength will improve. The development of core strength is crucial

to the maintenance of good posture until it becomes a good habit. Core

stabilization also means some areas of the body do not have to be strained to

compensate for other weaker muscles.

Exercises Rejuvenate & Revitalize

All Singapore Pilates back extension exercises work to regulate and balance your

body with the right movements. If you are rounded for most hours of your waking

times, you want to do an activity in extension. Our body is designed to be in an

upright position from birth. Look at any picture of a standing anatomy chart of

a body - it is upright and in extension.

Your quality of life improves tremendously with continual maintenance of this

correct posture. You will feel stronger, re-energized, and re-vitalized!