How to Do the Spine Stretch in Pilates

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By Margaret M
eHow Contributing Writer

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Pilates is a fitness regimen founded in Germany in the early 20th Century by Joseph Pilates for returning World War I Vets. Now Pilates is somewhat of an exercise craze, and rightfully so--it is an excellent way to tone the abs and the legs. Mat Pilates classes consist of making small movements while keeping the abdominal muscles firmly engaged. The Spine Stretch is a more restorative pose that stretches out your back and hamstrings. It is a nice counterbalance to any poses that work your abdominals excessively and is a good pose to practice improving your posture.

Difficulty: Moderately Easy

Instructions

Step 1

Sit on your mat. Extend your legs in front of you and spread them shoulder width apart.
Step 2

Focus on elongating your spine. Feel your sitting bones rooted into your mat and envision a string coming from the crown of your head straight down to your tail bone. Make sure your shoulders are not hunched around your ears. Inhale. Spread your shoulders wide and imagine lifting the crown of your head toward the ceiling.
Step 3

Exhale. Engage your abdominals and round your spine. Leading with the crown of your head, reach towards your toes, vertebrae by vertebrae. Imagine that you are leaning over a large ball as you round forwards.
Step 4

Inhale and roll back to seated position, vertebrae by vertebrae. Your head should be the last thing to come up.
Step 5

Repeat 5 times.