| In today's computer age, many individuals spend | | | | abdominal muscles creates the core strength in the |
| hours, often at least eight hours a day seated in | | | | support of the spine. |
| front of the computer working. Sitting in the same | | | | 2. While seated on the edge of your chair, place your |
| position particularly if you are unaware that your | | | | feet firmly on the floor. Pull in your belly button as if |
| posture is bad can cause undue strain on the lower | | | | you were drawing it back towards your spine, keep |
| back muscles causing discomfort. | | | | the knee bent, and pull the knee up towards the |
| This discomfort can last a long time and can in fact | | | | ceiling. |
| be quite painful. This is not something that only you | | | | 3. Again, seated in your chair, sit tall with your back |
| suffer from, it has been estimated that at least 2.5 | | | | pressed firmly into the chair and arms held down at |
| million Americans suffer from work related back pain. | | | | your sides. Inhale deeply and as you begin to exhale, |
| It is a common complaint in men over twenty and | | | | lower the neck and shoulders down, as though you |
| many women also suffer from back pain. | | | | were trying to reach your lap. Try to go down as |
| There are a number of methods to alleviate tight | | | | low as possible and as soon as you reach the lowest |
| lower back pain; one method is with the use of three | | | | position, inhale and think that you are re-stacking |
| simple Pilates techniques practiced daily. Pilates is a | | | | your spine as you raise your neck and shoulders back |
| method that emphasizes correct breathing techniques | | | | up; return to the seated position in your chair once |
| and the development of an awareness of the body. | | | | again. |
| Specifically designed Pilates exercise consist of core | | | | Learning deep breathing techniques is fundamental to |
| conditioning of the muscles to provide them with the | | | | Pilates exercise; it allows the muscles that are being |
| functional strength to develop increased strength, | | | | worked to receive oxygen and also oxygenates the |
| stability and flexibility for normal daily activity, and | | | | blood supply, allowing fresh blood to circulate in the |
| encourages the maintenance of correct posture. | | | | body. There are many Pilates exercises that are |
| 1. Take three big breaths, inhaling and exhaling deeply, | | | | taught with specific breathing instructions and the |
| while keeping focused on your breathing, engage the | | | | technique teaches us to use the entire lung capacity. |
| transverse abdominals. These are the deepest layer | | | | This supply of oxygen relieves tension and helps in |
| of muscles in the abdominal wall. Learning this | | | | the battle against fatigue, particularly during a long |
| technique is fundamental to the Pilates technique. To | | | | day at work. Practiced daily, these Pilates exercises |
| check yourself, put your hands two inches bellow the | | | | can alleviate back pain and lead to better back health, |
| belly button and pull in your abdominal muscles at the | | | | as well as an overall sense of well-being. |
| same time as breathing in and out. Training the | | | | |