Pilates Tailbone Exercises

Pilates is an exercise system that works many vital parts of the body, especially the lower body. These exercises help strengthen the muscles in the body. Some Pilates experts also believe that these exercises help relieve and prevent pain. One of the parts of our body that often feels pain is the tailbone. This is because people often sit on it incorrectly. Doing Pilates exercises for your tailbone may help relieve some of that pain. Always consult your doctor before starting this or any exercise regimen.

  1. Rollovers

    • This exercise shouldn't be performed if you suffer from osteoporosis in your spine or have herniated disks. This exercise can further the damage caused by these conditions. Lie on the floor on your back. Place a blanket or mat under your back to avoid pain and further damage to the back. Slowly pull your feet into the air above your head. Pull it back as far as you can. Once you've gone as far as you can, hold the position for up to ten seconds. Once you've mastered ten seconds, feel free to go longer. This exercise will work the muscles around the tailbone and strengthen them, helping to avoid further pain and damage.

    Seal

    • The seal exercise will work your pelvis area and all the muscles in that area, including the muscles around the tailbone. Start by standing upright and clicking your heels together three times while standing on your tip toes. Roll back onto your heels and lift your pelvis. You shouldn't appear to change position much, but you will really feel it in your body as you lift. Roll back to your tip toes and click your heels together another three times. Repeat the exercise for at least six repetitions. Try to push beyond six if you feel comfortable doing so.

    Walking on Sharp Pebbles

    • This exercise is somewhat unusual but it is highly effective for working your buttocks and the area around your tailbone. Take off any shoes or socks you are wearing. Imagine that your floor is covered in sharp pebbles. Slowly walk around the room, trying to avoid these sharp pebbles. Your foot should land very gently as you walk and your heel and toe should land at the same time. Keep your knee over your foot. While you are walking, take special care to note whether your buttock muscles are engaging in the exercise. While standing on one foot, clench them together tightly. This will keep them active and engage in the exercise.