How to Do a Spine Stretch in Pilates

The Pilates Spine Stretch is a great exercise to stretch the back and hamstrings. Appropriate for all levels of Pilates students, the spine stretch will increase spinal flexibility and improve your posture.

Difficulty: Easy

Instructions

1. Sit on your sit bones with your legs stretched out in front of you and your feet flexed. Your feet should be about a shoulder width apart. Keep your shoulders relaxed, but try to reach your head upward. Imagine that you are sitting tall against a wall.

2. Reach your hands forward, palms down, at shoulder level as you inhale. You can modify the exercise here by placing your fingertips on the floor between your legs.

3. Curl forward as your body forms a deep C. Keep your shoulders down and relaxed and your neck long. As you round your body down, pull your abs in and up. Imagine that you are peeling your back away from a wall one vertebra at a time. You should feel a release in your hips as you stretch forward.

4. Exhale and enjoy the feeling of the stretch. You will look like you are stretching over a barrel.

5. Inhale as you contract your core and roll back up to your original sitting position. Go slowly, one vertebra at a time.

6. Repeat the sequence for the number of repetitions that you want to perform. Remember to continue breathing throughout the exercise.

Tips & Warnings

• If your hamstrings are tight, you can sit on a rolled towel. You can also bend your knees slightly and place your feet flat on the floor to reduce the pressure on the hamstrings and back.
• Relax into the exercise, even if you can only stretch forward a few inches. Don't force yourself into the stretch.

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on 1/4/2009 FOr a free video of the spine stretch you can check out ultimatepilatesworkouts.com