How to Do the Spine Stretch Forward in Pilates

The Pilates spine stretch forward exercise works with Joseph Pilate's principle of flexibility. He believed that many people could improve their fitness and health by working their core, the abdominals and back muscles. Align your back by following the steps below.

Difficulty: Moderate

Instructions

1. Sit straight and tall on your mat. Put your legs in front of you about hip-width. Don't arching too far forward or backward. Pull your navel in.

2. Bring your arms out in front of you and parallel to the floor.

3. Keep your hips still and begin the roll with your neck. Roll forward one vertebrae at a time. Your arms should move forward so that your fingertips advance toward your feet. Continue until you are as far and low as you can go.

4. Take a deep breath and roll back up in the same slow motion. Maintain focus on your spine, inching up one vertebrae at a time. Feel the stretch along your spinal column as the muscles relax.

Tips & Warnings

• Try this exercise as a stand-alone to relieve any tension in your back.
• Do not stretch your back purposely. The spine stretch forward should be a natural movement, never a forced one.
• This exercise should feel good. Don't continue any exercise that causes pain.

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