Скачать или смотреть Quadruped - Pilates for People with Spinal Fusions

Learn Pilates exercises and modifications for people with spinal fusions! 💚

Quadruped is a wonderful Pilates exercise for people with spinal fusions. Quadruped goes by several names such as Bird Dog or, as Elise Miller refers to it in her Yoga for Scoliosis book, Four Point Stabilization. Many professional use this movement, exercise, or pose for people with spinal fusions because it helps strengthen the back. It’s naturally done in a neutral spine, neutral pelvis. Many important actions take place such as weight bearing through the upper extremities, balance, and A LOT of core stabilization! My favorite way to approach Quadruped is to move more mindfully and slowly because research supports that a 5 second hold helps activate the multifidi (deep stabilizers of the spine), and weak multifidi are associated with low back pain. This slow pace also allows for mindful expansion of the concavities or areas of collapse.
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⭐ Some people may discover that placing soft foam blocks under the knees allows them to find neutral spine with more ease. The blocks should go on the low side.

Learn more about yoga, Pilates, and strength training for people with scoliosis, spinal fusions, and other back care concerns at https://www.scoliosisandbackcare.com/

Inspiring health and happiness!

Music: www.bensound.com 🎶