Adding this specific Pilates exercise to your routine is recommended to boost your core strength, according to a fitness instructor.
Improve Your Core Strength and Reduce Back Pain with the Pilates Scissors Exercise
In a world where many of us spend hours hunched over desks, it's no surprise that tightness in the chest, back, and shoulders is a common issue. But fear not, a simple exercise from Pilates could be the solution you've been seeking. Jodi Montlake, a renowned Pilates instructor, recommends the 'scissors' exercise as an effective way to combat upper-body tightness and improve core strength.
The 'scissors' exercise is designed to target a wider range of core muscles compared to traditional exercises like sit-ups and crunches. By focusing on controlled technique and core engagement, this exercise can help support posture, spine, hip health, and reduce back pain.
To perform the 'scissors' exercise, lie on a yoga mat, extend your legs out straight, and engage your core. Lift both legs to a 90° angle with your body, lower one leg towards the mat, and alternate legs for 12 repetitions. If you find this challenging, you can adapt the exercise by not lowering the leg so close to the ground or by bending your knees.
Proper positioning is crucial when performing the 'scissors' exercise. Lie on your back with legs extended, hands placed under your glutes or alongside your body for support. This helps reduce strain on your lower back by supporting the pelvis.
Engage your core by pressing your ribs downward and activating your abdominal muscles, especially the transverse abdominis, to maintain a neutral spine and prevent excessive lumbar arching that often causes pain.
Controlled leg movements are essential to avoid jerking motions that stress the back. Lift your legs about 12 inches off the floor and perform slow, scissoring leg movements without letting your lower back lift off the mat.
To make the exercise more challenging, start with no added resistance and shorter durations (e.g., 20-30 seconds per set) and gradually increase hold time or add light ankle weights as your core strength improves. Using Pilates springs with light resistance can also enhance muscle engagement safely.
Incorporate breathing by inhaling to prepare and exhaling on the scissor movement to aid in stabilizing your core and protecting your back.
By emphasizing core engagement, spinal alignment, and controlled tempo, the Pilates scissors exercise can improve core strength effectively while minimizing back pain risk. Avoid letting the lower back arch off the surface during the exercise, as this is a common cause of discomfort.
Additional Pilates moves like Single Leg Stretch and Double Leg Stretch can complement scissors for balanced core strengthening with reduced strain. So, why not give the 'scissors' exercise a try and say goodbye to back pain and hello to a stronger core?
By incorporating the 'scissors' exercise into your regular health-and-wellness routine, you can complement your fitness-and-exercise regimen with yoga and other workouts for a well-rounded approach to core strength improvement and back pain reduction. By adding Pilates moves like Single Leg Stretch and Double Leg Stretch, you can further balance your core muscles and reduce the strain on your back during exercise.
