Back pain specialists recommend a particular exercise that individuals with back issues should perform, yet it's often overlooked by many.
Gemma Folkard, a renowned Pilates instructor, has shared a unique lower-body workout that focuses on 'pull' movements. This routine is designed to strengthen the posterior chain, which includes muscles like the hamstrings, glutes, and lower back. These muscles are crucial for maintaining good posture, improving athletic performance, and reducing injury risk.
The Workout
The workout consists of three exercises, each with a specific focus on different lower-body muscles.
Supine Leg Pulls
To begin, lie on your back, loop a resistance band around your feet, and draw your legs to a tabletop position while maintaining a neutral pelvis and pressing out slightly into the band. Perform 5-6 reps on each side. If the move becomes too easy, you can make it more challenging by lifting your chest while continuing the movement.
Shoulder Bridge Leg Pulls
Next, lie supine, lift your hips and spine off the mat, hold the shape, and on the exhale, pull one leg in towards your body while driving up against the resistance of the loop band. Aim for 6-8 reps on each side.
Standing Leg Pulls
For the final exercise, stand with the band looped around your feet, drive one knee into your body, pause for a split second, and then return it to the floor before switching. Perform 6-8 reps on each side.
Benefits of Lower-Body Pull Exercises
Besides strengthening the posterior chain, lower-body 'pull' exercises can also strengthen the hip flexors, which are often weak due to excessive sitting. Weak or less flexible hip flexors can lead to postural inefficiencies and potential back pain. Furthermore, these exercises could help with knee pain, as they engage the hamstrings and glutes, which are essential for knee stability.
Anterior pull exercises will also benefit the quadriceps, which are essential for knee stability and basic functions like walking, running, and more explosive movements such as jumping and kicking.
Remember, while this workout requires a resistance band, it can also be done with just bodyweight if necessary. So, give Gemma Folkard's three-move lower-body Pilates pull workout a try and feel the benefits for yourself!
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