In this 3rd part of Simple Solutions for Back pain series, I’d like to share a little bit about the Back Systems machine and, specifically a low back stretch. The stretches on BackSystem3 are easy, safe and effective. I encourage you to try this machine if you have access to one.
Diana Bailey, my dear friend and longtime mentor introduced me to this machine 22 years ago in Denver. Before I was strong enough to try anything Pilates or Pre-Pilates related, Diana worked with me for several months on the Back Systems machine, the Swiss Ball and the Foam Roller to increase my flexibility and decrease muscle spasms in both my Upper and Lower Back.
During that first year of working with Di, I was going to Physical therapy, Massage Therapy, and Pilates on a weekly basis. The PT stretches helped and the balance and stability training on the Ball made me internally stronger; however, the Back machine consistently gave me relief . Every single time! It seemed odd to me that a little machine with simple stretches could give me such tremendous relief. Back Systems allows you to stretch in a positions that creates gentle traction on your lower spine, work you abdominals. There’s also a terrific series for Shoulders and Lats which I’ll cover later on.
For the past 19 years, I’ve kept a BackSystem3 machine in my Pilates studios and continue to use it myself as well as with clients every week.
Try the first exercise on the Back System3 machine.
Give yourself 10 or 15 minutes before or after your private or semi-private sessions to get on the Back Machine.
Stretch #1 The Low Back Stretch: Start by holding each stretch for 2 seconds, then work up to a 30 second hold. BackSystems recommend 5-7 repetitions.
This simple exercise provides gentle traction, is a safe lumbar stretch and feels really good!
Tucson studio clients, ask me for details or take a look at the guide. It’s on the “handle bars.”