diaphragm

pelvic floor muscles

transversus abdominis

multifidus

A slipped quarter can be relieved with Pilates training

Feeling strange in arms

numbness in arms

Symptoms such as being stuck in the throat

1. Lie on your back on the mat, keep your central axis extended, bend your knees close to your hips, and place your feet and knees a fist distance apart. 2. Inhale, inhale the breath to both ribs, the back of the ribs expands outward, inhale the thoracic spine, and the ribs sink. 3. Push the ground with both hands and feet, keep still, imagine that there is a basin of water in your abdomen, inhale to keep the central axis extended, exhale and pour the basin of water toward the top of your head, and breathe toward the heels.

It can be done in the third trimester of pregnancy, but you can’t lie down for too long.

Intervertebral disc herniation can be treated

1. Lie on your side on the mat, rest your head on your forearm, and place your other hand directly in front of your chest 2. Inhale, inhale until the ribs are full, and inhale the thoracic spine and ribs to sink. 3. Bend both knees and lower and lower legs at 90°C 4. Inhale and slightly lift the upper leg

body proprioception

core control

hip flexibility

Flexible hip joint

core stable

Better exercise leg strength, helpful for leg sports (such as football, etc.)

Can enlarge buttocks and slim waist

Avoid shortening the waistline on the same side

Unavoidable forward and backward pelvic tilt

Avoid shrugging

hip replacement

1. Sit on the mat, bend your knees, and turn your feet to the right 2. Inhale full, raise your hands sideways and open them up, exhale and lean your body to the left, push the ground with your left hand, raise your right hand above your head, and look ahead through your glasses. 3. Inhale, take a full breath, hold a big watermelon with your right hand from front to bottom, and pass it through the armpit of your left hand. 4. After inhaling, the back becomes fuller and arched, while the exhalation hollows out the belly and deepens it.

The ability to separate the spine segment by segment

Arrangement of upper limbs

shoulder joint stability

hip flexibility

Can't shrug

Pelvic stability

central axis extension

The ribs sink and cannot evert

heavy shoulders

Osteoporosis

spinal stenosis

Facet joint confusion

supine integration

1. Lie on your back on the mat, bend your knees close to your hips, and spread your feet and knees about a punch apart. 2. Inhale, inhale until the ribs are full, and inhale, the thoracic spine melts and sinks, and the ribs sink. 3. Keep the central axis stable, inhale and lift your right leg upward, stretch your foot forward, next time inhale and lift the other leg upward, and return to the table. 4. Imagine that your feet are a stable table, and then let your right foot and thigh reach 90°C, with your feet stretched downwards at the water temperature. You will feel like a beautiful ballerina, with your feet stretched beautifully downwards. 5. Relax your shoulders

Keep your body in a neutral alignment

The femur rolls in the acetabulum

Ribs not turned out

The head is in a neutral position

Flexible hip joint

Improve pelvic and lumbar stability and increase core strength

Improve the connection between ribs and pelvis

Avoid instability of pelvic rotation, forward and backward tilts

Avoid ribs everting

Keep your feet in the air to avoid slumping

Pregnancy requires upper body support

hip replacement

spinal stenosis

1. Lie on your back on the mat, bend your knees close to your hips, and place your feet and knees a fist distance apart. 2. Inhale to feel full, exhale to make the ice cream in your chest melt and sink, and your ribs to sink. 3. Push the ground with your right foot, fall to the right side, and open the groin (same as the other side) 4. Inhale, push your feet to the ground, exhale and open your knees outwards

neutral position

rib position

Open one leg and keep the pelvis stable

Improve hip external rotation and abduction range of motion

Strengthen adductor muscles and core strength

Enhance the stability of the pelvis and lumbar spine

Avoid external rotation of pelvis

Avoid ribs everting

Feet in the air, lower body aligned

Pregnancy pad to raise the upper body

hip replacement

spinal stenosis

1. Lie on your back on the mat, bend your knees close to your hips, and place your feet and knees a fist distance apart. 2. Inhale to feel full, exhale to make the ice cream in your chest melt and sink, and your ribs to sink. 3. Inhale, push your feet to the ground, and push your knees forward. 4. Exhale and tilt the pelvis backward, lifting the spine off the ground one by one until it is level with the ribs.

core activation

spinal joint separation

core muscle strength

hip extensor strength

Lower body alignment and strength

Increase spinal segmentation and flexion flexibility

Increase hip extension, joint range of motion, and muscle strength

Improve weight-bearing alignment of lower limbs

Help improve the connection between ribs and pelvis

Do not lose the extension of the central axis and the alignment of the head, neck, chest and pelvis

Keep your shoulders relaxed and not too tight, and your neck should be too stretched.

Loss of connection between ribs and pelvis

Lower limbs should be aligned

late pregnancy

spinal stenosis

acute lumbar disc herniation