Pilates & Back Stretches

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Breathing Exercises for Pilates....5

The back stretches used in Pilates exercises can help keep your back flexible and strong. Add Pilates to your circuit for back power with help from a certified Pilates instructor in this free video.

Part of the Video Series: Pilates Exercises
Promoted By Zergnet

Video Transcript

Hi, I'm Amy Newman, fitness expert, creator of the Perfect 10 workout, and we're going to do Pilates back stretches. I'm going to show you first just a very simple back stretch, sliding out, flexing your feet. Pull through the crown of your head. Lengthen your spine as much as you can as you bend your elbows and pull yourself down, and just breathe. Relax the back of your knees. Don't tense your legs at all, and try to relax your lower back, stretching it and flattening it as much as you can. Breathe deep. Now you can go from here and add some moves, stretching out, coming up, and around behind your back. Have your hands pointing towards your buttocks. Squeeze your shoulders, and if you want, lift your pelvis and lay your head back. If that's too much, keep your buttocks on the ground and arch your back and open your ribcage. Bringing your chin back down, reach through, stretch, lift up, and around, and behind your back. Squeeze your shoulders. Arch your back. Lay your head back. Bring your chin down slowly and dive through, exhale. Slowly come up, inhale. And around and behind your back. Bring your head back. Arch your back. Open your ribcage. Breathe deep. Then exhale through. Inhale. And if you want, lift up your pelvis to make it even harder. Exhale. Bring your chin down, buttocks down. You can bend your knees. Slide on down, slowly, arms are by your side, and then lift your pelvis up. Another nice back stretch. Bring it down. Slide your arms to the side. Bring your knees up in tabletop. Bring your knees to the side. Exhale. Inhale. Exhale to the other side. And do about ten reps on each side. I'm Amy Newman, and those are some stretches you can do for your lower back and mid-back.


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