Скачать или смотреть Pilates for Back Pain Relief | Slow & Controlled Strength

If your back has been sore from sitting, traveling, stress, or simply living life, this slow and controlled Pilates back strengthening session is for you.

Filmed aboard our sailboat anchored outside Wrangell, Alaska, this mat-based workout focuses on:

• Core stabilization
• Lower back strength
• Glute activation
• Mid-back posture muscles
• Injury prevention

This is a no-equipment Pilates flow designed to relieve tension, build strength safely, and support your nervous system through intentional movement.

Moves include:
– Bird dog with pulse and hold
– Prone swimmers
– Glute bridge with march
– Side plank with thread the needle
– Wall arm slides

Move slowly. Focus on alignment. Let your spine feel supported again.
If this helped, subscribe for more Wild Body Steady Mind movement practices filmed in wild, real-life spaces.

🕒 CHAPTERS
00:00 Welcome + Setting the Intention
00:30 Cat–Cow Warm Up
03:20 Bird Dog with Pulse + Hold
07:40 Prone Swimmers
11:45 Glute Bridge with March
18:50 Side Plank + Thread the Needle (Right)
20:35 Side Plank + Thread the Needle (Left)
22:35 Wall Arm Slides
25:10 Closing + Nervous System Reset