Pilates are used extensively to help develop flexibility and agility, but certain Pilates moves are also very effective for straightening out the spine, which helps to relieve tension and back pain. Although most human adults probably won’t grow any taller than they already are, spine straightening exercises such as the Pilates moves we are going to show you, can actually help you gain an extra inch of height. So, if you would like to know how to stretch your spine effectively, keep on reading this article.

The Basic Cat

If you have a cat, then this move should be familiar to you. To get started, get down on all fours, ally your hand underneath your shoulder and your knee underneath your hips and allow your back to assume its natural position in a nonaligned spine.

Curve your back a little; allow your head to rise with your butt sticking up and out. Pull your navel in towards your spine and squeeze your butt, with your lower back curved like a C, continue rounding it into the upper back. Finally, allow the head to drop forward slowly. Your back should be curved to the extent possible and your spine making a C shape at this point. Return to starting position and repeat.

The Sexy Cat

The sexy cat requires a bit more coordination because it is more or less a modification of the basic cat. It is three dimensional and loosens up more areas of tightness than the sexy cat because you spiral the hips and spine.

Start off by doing one basic cat to get your spine contracting, then twist your hips in one direction and simultaneously in the opposite direction with your head and neck. Next, rotate your legs as if you to inscribe a full circle on the wall behind you in one direction, and in the other direction, mimic this motion with the crown of your head.

Conclusion

Be sure to go for the fullest stretch in each of the directions and try not to hunch your shoulders, let them relax down away from your ears. These two “cat” moves are an excellent way to stretch out your spine and develop your agility.

A personal fitness trainer will be able to help you design a fitness plan that works just for you, and if you would like to hire one, we would be glad to connect you with someone you can trust. Please get in touch with us at:

WhatsApp number: +971565830067(Just send us code 3500 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
______________________________________________________________

[contact-form-7]

    

Strengthen Your Bones

How 40s and 50 year old Women Can Strengthen Your Bones.

In this detailed info on Strengthen Your Bones, we will cover, exercises you can do 2 to 3 times a week, things like Side Lunges: Chair Stands, how to Improve bone density of the spine: Improve bone density of hips and lower back and Improve bone density of the upper spine.   At the end of the article we also provide you with contact details to get in touch with one of our experts who can help create a personalized plan just for you.

 

• Strengthen Your Bones

  Keep your skeleton strong with our specially designed plan.  Women start to lose bone mass as early as age 35, so it’s imperative to start following preventive measures as soon as possible. After all, our bones carry us around our whole lives; they need a little love in return.
  Keep your skeleton strong by eating the right foods, cutting back on alcohol and caffeine, and performing the following exercises 2 to 3 times a week.

  Side Lunges

   

  What they do: Improve bone density of the lower body and hips; strengthen hip muscles and glutes.
  How to do them: Stand with feet shoulder-width apart. Keeping the right leg straight, step your left foot 3 feet to the left into a lunge (don’t go lower than a 90-degree angle); simultaneously lift both arms straight out in front to shoulder height. As you push off your left foot to return to the start, sweep your arms out to the sides and back down next to your hips; repeat on the right. Repeat 8 to 12 times per side, alternating legs with each lunge.

  Chair Stands 

  

  Chair Stands

   

  What they do: Improve hip-bone density; strengthen the quads and glutes.
  How to do them: Sit on the edge of a hard chair with ankles directly below your knees. Cross your arms over your chest, engage your abs, and lift the top of your head up toward the ceiling. Press into your feet and come all the way up to standing until both legs are straight, then return to the starting position. Repeat 8 to 12 times.

  Bow and Arrows

  

  Bow and Arrows

   

• What they do: Improve bone density of the spine; strengthen deltoids, trapezius, and triceps.
  How to do them: Stand with feet shoulder-width apart. Fold a resistance band in half, holding the middle with your right hand and one end in your left. Extend your right arm straight to your side, palm down, at shoulder height; simultaneously raise your left forearm so that it’s parallel to the floor and your elbow is directly in front of your shoulder (palm down). Keeping your right hand where it is, draw your left elbow across your chest. Slowly return to the start and repeat 8 to 12 times. Switch and perform on the left, 8 to 12 reps.

Two-Footed Jumps

Two-Footed Jumps

 

What they do: Improve bone density of hips and lower back; strengthen quads.
How to do them: Start with feet shoulder-width apart, core tight, knees soft, and head and chest lifted. Bend your knees, then swing your arms forward and jump straight up in the air, landing with knees slightly bent and the entire sole of each foot on the ground. Return to the starting position and repeat. Jump 10 times.

 

Seated Rows

Seated Rows

 

What they do: Improve bone density of the spine; increase core stability; strengthen lats, deltoids, trapezius, rhomboids, and biceps.
How to do them: Sit on the floor with your legs extended, knees slightly bent, feet together, and core tight. Your spine is lifted and perpendicular to the floor. Wrap the middle of a resistance band around your feet, and hold the ends in your hands. Keeping your spine tall and upright, bend your elbows and pull back until your hands are just above your hip bones. Return to the starting position. Repeat 8 to 12 times.

Step-Ups

Step-Ups

 

What they do: Improve lower-body bone density; increase leg strength and balance.
How to do them: Stand in front of a step bench or a staircase. Step up with your right foot and then your left, then step down in the same order. Continue for 8 to 12 repetitions.

Reverse Chest Flies

Reverse Chest Flies

What they do: Improve bone density of the upper spine; strengthen trapezius and rhomboids.
How to do them: Stand with feet shoulder-width apart. Grasp a resistance band with both hands in the middle, then separate your hands to about shoulder-width apart. Now extend your arms in front of you, palms down, to shoulder height. This is the starting position. Simultaneously open arms to the sides, keeping them at shoulder height and elbows slightly bent. Bring arms back to start. Repeat 8 to 12 times.