Pilates Exercises: Spine Stretch Forward

Video Transcript

"This beginner Pilates Exercise is called the spine stretch forward. So really going to think about lengthening the spine, focusing on posture. We're going to stretch those hamstrings and lower back. So if you're a professional sitter, this is a great exercise for you. So what you want to do is you want to extend your legs all the way out and pull your junk out of your trunk and get ride on those sits bones. Sitting up nice and tall, draw those abdominal muscles in. So your feet are about, a mat width apart, heels down, pull your toes back towards your body. Extend your arms out in front of you, pull your shoulders blades back and down, sit up nice and tall, inhale, exhale roll down one vertebrae at a time and draw your belly in, stretch forward. Inhale as you hold this stretch and then exhale, reverse that, stacking one vertebrae on the top of the other and lowering your shoulders down and your head is the last to come up. Inhale and exhale, roll down draw your belly in around your spine into a C curve. Inhale as you stretch and exhale, pull the abdominals in, stacking, stacking, stacking, shoulders come down and your head is the last to come up. And perform about eight to ten reps of those, and that is your spine stretch forward."