I did the hip class right before this one and yelled when there were more leg lifts. But every one was worth it to get to that last stretch - so amazing!
Hehe practice makes perfect. Soon you will be sleepwalking through all those leg exercises. I love the pillow stretch, its defiantly a crowd favorite 💖 Keep up your consistent pratice!
Just what I needed: I don't have back pain, thank goodness; but I wanted a kind, gentle class. This had a bit of work in the glute and abs, but not too much for a gentle day; and some nice stretches too. Thank u!
Thank you thank you thank you! I had a back injury about 2 weeks ago and was doing okay, but I had to be in a wedding where I needed to wear heels. I woke up in awful tight pain the next day. I’ve tried like every video out there and nothing. I feel SO much better after your video!!!
Hi Ryan, thanks for watching, and congratulations on your progress! It makes me very happy to hear you're doing well. I recommend that your progress slowly and listen to your body for any discomfort when you partake in exercise. I recommend that you repeat this video until you can understand the intention of the exercise and perfect the execution of each movement. As I can not assess your body, I have to recommend that you see a medical professional or an in-studio certified Pilates instructor so you can benefit from a detailed assessment on how to move your body. Not knowing the location of the herniated disk, I can only give general information. You need to strengthen and stabilize your spine and pelvis before moving to any other exercise. In most disc herniated injuries spinal flexion is discouraged and extension is encouraged with very little twisting. Below is a link to Pilates for Seniors. This video focuses more on extension, but you need to get assessed by a medical professional to see if this is a good match with your herniated disk. Pilates for Seniors - Pilates Matwork Beginner - 30min ruclips.net/video/M2sXVmunbus/видео.html
Really like these exercises. Have practiced them a few times now, and finding them a really nice compliment to some yoga. Thank you for these videos :)
Thank you Thomas, I'm glad you are enjoying the class! Don't forget to subscribe to keep up with our latest video releases. Hope we can steal you over to Pilates 😊
I think I pulled something cleaning on the weekend and my spine was twindging at work all day and painful especially when I sneezed. I feel a lot better after doing this. Thank you :)
I usually do Yoga after my run for my back and posture, but you have changed this now with this video. I am gonna rock the pilates from now on this was great for me. I have alot to learn though, but i'm sure i'll get there in time. Thanks so much Mira your doing great work ! Really appreciate it :)
Thanks Eddie! I don't know your body, but here are a couple of pointers from working with runners that get back tightness. 1. A thorough warm-up prior to a run is just as important as a cool down. Try to stretch the hamstrings (the large muscles in the back of the thigh) twice daily, even on days you don't run. Quite often it's tightness in these large muscles that can pull on your back. I will add a short warm-up before running to the list of videos I will shoot for you. 2. Try to always pull your belly button into your spine well you run. Your abdominals and core can protect your back when engaged correctly well running. Don't forget to subscribe to get notifications for all the newly released videos, I will be releasing two videos a week - Monday and Thursday. Happy running!
@@FlowWithMira Thanks for the tips your the best. I already do a good job of protecting my back with my abs when running. But i never gave much thought to Warm-up/ Hamstring tightness pulling on my back when running, but this makes total sense. I will start working on this and incorporating a warm-up into my routine. I have only done this video so far a couple of times and will start doing your other videos soon. This feels great on my lower back, hips and spine in general, but i have some neck issues i'm trying to work out as well. By chance does the neck get specifically addressed in some of these other videos ? Don't worry about responding if your busy i will find out soon anyway. Thanks again i appreciate you so much.
Hi Eddie, sorry for the very slow reply. Regarding your lower spine and neck issue, I strongly suggest seeing a physician of choice to examine it closely. Reading from what you shared with me, my guess is that you have restricted mobility of the spine, tightness in the hip flexors. This means your lower spine is in constant compression. I will try to create and shoot a spinal mobility class for you to practice and see how your body reacts to it. It should be up in a couple of weeks from now. In the meantime, below are a few great classes for stretching and lengthening, and strengthening your spine. Let me know how it goes; what feels good and bad for you? *Everyday Hip Mobility - 8 min - Stretch, lengthen, relax & gain hip mobility.* ruclips.net/video/R5lXp4wAzek/видео.html *Everyday Lower Back Care - 15mins - Stretch, lengthen, relax and reduce back pain* ruclips.net/video/2b5F5jNxXa4/видео.html *Hip Strengthening - Pilates Matwork Level 1/2 - 40min - Bodyweight exercises* ruclips.net/video/K4WGevxmTl8/видео.html
Hey Eddie, I hope you are doing well. As promised I have created a Spine Mobility Class for you. I hope it helps loosen up your back and give you more mobility during and after running. Pilates Spine Mobility Workout - Spine health exercises for cervical, thoracic & lumbar ruclips.net/video/6FbZTPZG5io/видео.html
Thank you so much for sharing this!! Low back pain is relatively new to me and felt super confusing how to fix it - these exercises are fantastic. Definitely going to try out your 5 day better posture series!!
You are welcome Becky! For HNP make sure you listen to your body and do what feels good for you. It is especially important with the flexion movements; you can reduce the range of flexion or remove it altogether, keeping the spine in neutral.
Oh what a wonderful workout!!! I thoroughly enjoyed it and was challenged just the right amount. Love it, please more like these for lower back strength! Xxx
I have a pulled muscle on the right side of my back and this entire video felt good until the last few minutes with the pillow stretch of the back, please warn people to use less pillows if they have any kind of injury to the back. Very important. I did love your video and just modified at that last stretch. Thanks so much for making this video!
My pleasure Bernadette 😊 Don't forget to subscribe to get notifications for all the new videos, I will be releasing two videos a week - Monday and Thursday.
Another fantastic class , thank you so much really helpful in continuing my back health journey , the diversity of movement in your classes really helps me with pain management and mobility thank you Mira your a star ⭐️🙏🏻
This was great, thanks so much. Would you mind sharing your Credentials?? I could not find your website.EDIT: Nevermind, I found it, below. I had to Scroll Down on your Website. You may want to have a 'Bio' option to Click on. Since 2006, I have studied and trained around the globe with the world's leading Pilates minds and teachers. I grew up as a dancer and hold a Bachelor of Arts in dance, and I have multiple Pilates certifications, the most important completing the prestigious BASI Pilates Legacy program. As a teacher, I have helped hundreds of my students at all fitness levels find happiness and their absolute best through my Pilates teaching. Just keep moving, and good things will happen, Mira xxx
LETS SEE HOW MUCH EASIER IT GETS THROUGHOUT A MONTH !! day 1: stopped 3 times 😩 day 2: stopped 2 times day 3: stopped 0 times YAYYY (my arms were dead tho!!😃)
![Felix "Unfair" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/Oswujxm2Ag0/mqdefault.jpg)
💖 Get your BETTER POSTURE IN 5 DAYS program for free! www.flowwithmira.com/Better-Posture-in-5-Days
Thank you, that fixed my back within the first 15 minutes
I felt so safe with you ! My lower back pain has been so acute. This stretch was gentle Thank you
Certainly one of the best back pain relief videos on the net!
Wow, thank you for your kind words El 💖
I did the hip class right before this one and yelled when there were more leg lifts. But every one was worth it to get to that last stretch - so amazing!
Hehe practice makes perfect. Soon you will be sleepwalking through all those leg exercises. I love the pillow stretch, its defiantly a crowd favorite 💖 Keep up your consistent pratice!
I felt immediate relief, I have consistently had lower back pain for years and this video really help. Thank you Mira ❤
Thanks
Just what I needed: I don't have back pain, thank goodness; but I wanted a kind, gentle class. This had a bit of work in the glute and abs, but not too much for a gentle day; and some nice stretches too. Thank u!
I also really like this class. It's great for taking care of those clients who are recovering and need a little love.
Awesome . Feel good
Well done !
Enjoyed this this morning after lower back pain....thanks you
You're so welcome Bernadette!
Your dedication to fitness really shows, and it inspires me to push harder!
I have client with HNP, I get your videos, thanks Mira ❤❤
This was wonderful for the discomfort I have due to pulling something a week ago. Thank you for sharing.
Thank you thank you thank you! I had a back injury about 2 weeks ago and was doing okay, but I had to be in a wedding where I needed to wear heels. I woke up in awful tight pain the next day. I’ve tried like every video out there and nothing. I feel SO much better after your video!!!
Great class! So helpful. Thank you.
You're very welcome Remy! Thank you for moving with me 😊💖
Very thorough - I liked how you strengthened and mobilized from so many different angles!
My pain feels much better. I appreciate the gentleness of your video and will continue using each day, Thank you
Wow! This gives me instant relief from my lower back pain. Thank you Mira
Thank you Mira. Great class for my overworked back x
You're so welcome!
Great video. Really helping with my recover from lumbar disc bulges! Do you have a recommended video to move onto after this?
Hi Ryan, thanks for watching, and congratulations on your progress! It makes me very happy to hear you're doing well.
I recommend that your progress slowly and listen to your body for any discomfort when you partake in exercise. I recommend that you repeat this video until you can understand the intention of the exercise and perfect the execution of each movement.
As I can not assess your body, I have to recommend that you see a medical professional or an in-studio certified Pilates instructor so you can benefit from a detailed assessment on how to move your body.
Not knowing the location of the herniated disk, I can only give general information. You need to strengthen and stabilize your spine and pelvis before moving to any other exercise. In most disc herniated injuries spinal flexion is discouraged and extension is encouraged with very little twisting. Below is a link to Pilates for Seniors. This video focuses more on extension, but you need to get assessed by a medical professional to see if this is a good match with your herniated disk.
Pilates for Seniors - Pilates Matwork Beginner - 30min
ruclips.net/video/M2sXVmunbus/видео.html
Really like these exercises. Have practiced them a few times now, and finding them a really nice compliment to some yoga. Thank you for these videos :)
Thank you Thomas, I'm glad you are enjoying the class! Don't forget to subscribe to keep up with our latest video releases. Hope we can steal you over to Pilates 😊
Thanks for some much needed back help today, Mira!
You are so welcome Maura! I hope you are feeling better 💖
Fantastic stretch, thank you Mira
You are welcome Debbie!
Thank you so much Mira! This helped me so much I suffer from lower back pain and I wanted something not yoga. This is great
Loved this Pilates flow for back pain relief, these exercises felt amazing!
Thank you, I'm glad you enjoyed it. I'm a big fan of the pillow finish 😊
@@FlowWithMira Yes, I agree!
Thank -you !!! Love your classes.
Glad you are enjoying them Venessa!
That was so lovely!!! Thank you, Mira!!
You are so welcome! I hope your back feels better 😊💖
Thanks for beautiful information
Thank you so much for this workout, I've hurt my lower back again after getting back into pilates, and this has allowed me to do some work safely.
Awesome sequence! Great exercises and they helped my back.
That's great to hear, Anna! I'm so glad the exercises helped your back. Is there one exercise you found most helpful?
My back feel better immediately. Terima kasih, mbak Mira 💓😘
Well done BB 💖
Fabulous. Thanks 😊
You’re welcome 😊
i really enjoyed this class! thanks 😊
You're so welcome!
WORKS LIKE MAGIC!!! THANK YOU!
Wow, this was amazing!!
Thank you for your kind words, how is your back feeling?
I want your daily posture exercise please!!!❤️
You can sign up for my better posture in 5 days challenge here.
www.flowwithmira.com/free_challenges
Thank you so very much 🙏❤️
I think I pulled something cleaning on the weekend and my spine was twindging at work all day and painful especially when I sneezed. I feel a lot better after doing this. Thank you :)
I usually do Yoga after my run for my back and posture, but you have changed this now with this video. I am gonna rock the pilates from now on this was great for me. I have alot to learn though, but i'm sure i'll get there in time. Thanks so much Mira your doing great work ! Really appreciate it :)
Thanks Eddie! I don't know your body, but here are a couple of pointers from working with runners that get back tightness.
1. A thorough warm-up prior to a run is just as important as a cool down. Try to stretch the hamstrings (the large muscles in the back of the thigh) twice daily, even on days you don't run. Quite often it's tightness in these large muscles that can pull on your back. I will add a short warm-up before running to the list of videos I will shoot for you.
2. Try to always pull your belly button into your spine well you run. Your abdominals and core can protect your back when engaged correctly well running.
Don't forget to subscribe to get notifications for all the newly released videos, I will be releasing two videos a week - Monday and Thursday.
Happy running!
@@FlowWithMira Thanks for the tips your the best. I already do a good job of protecting my back with my abs when running. But i never gave much thought to Warm-up/ Hamstring tightness pulling on my back when running, but this makes total sense. I will start working on this and incorporating a warm-up into my routine.
I have only done this video so far a couple of times and will start doing your other videos soon. This feels great on my lower back, hips and spine in general, but i have some neck issues i'm trying to work out as well. By chance does the neck get specifically addressed in some of these other videos ? Don't worry about responding if your busy i will find out soon anyway. Thanks again i appreciate you so much.
Hi Eddie, sorry for the very slow reply.
Regarding your lower spine and neck issue, I strongly suggest seeing a physician of choice to examine it closely. Reading from what you shared with me, my guess is that you have restricted mobility of the spine, tightness in the hip flexors. This means your lower spine is in constant compression. I will try to create and shoot a spinal mobility class for you to practice and see how your body reacts to it. It should be up in a couple of weeks from now.
In the meantime, below are a few great classes for stretching and lengthening, and strengthening your spine. Let me know how it goes; what feels good and bad for you?
*Everyday Hip Mobility - 8 min - Stretch, lengthen, relax & gain hip mobility.*
ruclips.net/video/R5lXp4wAzek/видео.html
*Everyday Lower Back Care - 15mins - Stretch, lengthen, relax and reduce back pain*
ruclips.net/video/2b5F5jNxXa4/видео.html
*Hip Strengthening - Pilates Matwork Level 1/2 - 40min - Bodyweight exercises*
ruclips.net/video/K4WGevxmTl8/видео.html
Hey Eddie, I hope you are doing well. As promised I have created a Spine Mobility Class for you. I hope it helps loosen up your back and give you more mobility during and after running.
Pilates Spine Mobility Workout - Spine health exercises for cervical, thoracic & lumbar
ruclips.net/video/6FbZTPZG5io/видео.html
Wowwww i loved it
this was great! the end stretch was amazing, never felt so much freedom in my chest and spine
Thank you for your kind words Christina! The last exercise is so simple but feels so fantastic 💖💖
Thank you so much for sharing this!! Low back pain is relatively new to me and felt super confusing how to fix it - these exercises are fantastic. Definitely going to try out your 5 day better posture series!!
Oh yeay! Can not wait to welcome you to my 5 day better posture challenge! You got this 💪
I loved it ❤❤❤❤
Thank you for joining me 😊
Helped me to relax my muscle thanks
Thanks a lot for this exercise mba Mira. aku akan ngulang tiap hari nih... soalnya aku ada HNP... thank you mba..
You are welcome Becky!
For HNP make sure you listen to your body and do what feels good for you. It is especially important with the flexion movements; you can reduce the range of flexion or remove it altogether, keeping the spine in neutral.
Thank u so much i feel better after do this exercise. ❤
Really love your videos, great classes!
Thank you Romina!
Oh what a wonderful workout!!! I thoroughly enjoyed it and was challenged just the right amount. Love it, please more like these for lower back strength! Xxx
I felt better after this video ❤❤❤Thank you so much
Today is my first day and like it❤
I have a pulled muscle on the right side of my back and this entire video felt good until the last few minutes with the pillow stretch of the back, please warn people to use less pillows if they have any kind of injury to the back. Very important. I did love your video and just modified at that last stretch. Thanks so much for making this video!
At the beginning she says you might need less. As well as repeatedly saying listen to your body. I think she gave enough warning.
Thank you Mira for all the valuable videos..... really appreciate it. 😊
My pleasure Bernadette 😊 Don't forget to subscribe to get notifications for all the new videos, I will be releasing two videos a week - Monday and Thursday.
Loved this. Thank you
Simply beautiful, thank you😘
awesome.
Thank you for joining me on the mat. I hope your back feels great 😊
Cool exercises, feel good after it! 😊 The end, pillow steeching is not easy because my neck hump.
Tank you
Awesome video
Another fantastic class , thank you so much really helpful in continuing my back health journey , the diversity of movement in your classes really helps me with pain management and mobility thank you Mira your a star ⭐️🙏🏻
Thank you a looooot
You're always welcome 💖
I can’t cope with the constant inhale and exhale and how technically demanding it seems. But desperate times so I will try it
Hi Mira. Will this workout be good for Spondylitis? I was diagnosed with it a month ago
Nice werk, gull
Would this be ok with Osteoarthritis lower back?
I need music during my workouts. Does anyone have some good suggestions for this video?
I've never tried the last position before 😮 what a loss, it's amazing!!!!
This was great, thanks so much. Would you mind sharing your Credentials?? I could not find your website.EDIT: Nevermind, I found it, below. I had to Scroll Down on your Website. You may want to have a 'Bio' option to Click on.
Since 2006, I have studied and trained around the globe with the world's leading Pilates minds and teachers. I grew up as a dancer and hold a Bachelor of Arts in dance, and I have multiple Pilates certifications, the most important completing the prestigious BASI Pilates Legacy program. As a teacher, I have helped hundreds of my students at all fitness levels find happiness and their absolute best through my Pilates teaching.
Just keep moving, and good things will happen,
Mira xxx
LETS SEE HOW MUCH EASIER IT GETS THROUGHOUT A MONTH !!
day 1: stopped 3 times 😩
day 2: stopped 2 times
day 3: stopped 0 times YAYYY (my arms were dead tho!!😃)
29:13 thanks
❤❤❤
👍👍👍❤❤
☺️💖☺️💖
💜
Thank you!
Quadraped my goddess
Thank you for watching
When she says inhale it sounds like in hell, that was my feeling with my back pain 😢
THANKYOU SO MUCH!!!!
You're very welcome 😊