How to Do Pilates Spine Stretches

Stretching your spine affects more than your back. It helps your entire body, as your spine is the root of your nervous system. It also protects your spinal cord, supports your upper body and controls mobility. Do Pilates spine stretches to increase your flexibility, improve your posture and relieve back pain.

Difficulty: Easy

Instructions

1. Sit on your mat, legs stretched out straight before you, with your feet flexed and about 12 inches apart from one another.

2. Raise your arms straight out in front of you, so that your fingertips are facing away from your body. Sit up straight, with your back, neck and head aligned. Keep your shoulders down.

3. Exhale as you reach forward to stretch your spine. Do not bend at the waist or hips to move forward. The only things that should move are your head, neck, arms and shoulders, with their stretch forming the shape of a C.

4. Inhale as you roll back up. Sit up straight, again with your back, neck and head aligned.

5. Repeat Step 3 and Step 4 several times.

Tips & Warnings

• When you do Pilates spine stretches, maintain control of your abdominal muscles, as though your navel is pressed against your spine.

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