This week I will be showing you how to do the Spine Stretch exercise.
This week’s exercise is good for increasing flexibility. Being flexible helps us all so much in everyday life and we tend to forget that stretching is one of the best ways to keep our muscles long, lean and healthy.
Like last week’s Rolling like a ball exercise, the Spine stretch is another exercise involving the forward curling of the spine. With the amount of time we spend sitting at a computer these days, having good posture is so important. This exercise will help us to practice sitting up tall and improving our posture, so next time you have a sore back or neck from sitting on a computer for too long you will remember that having poor posture could be the cause and perhaps some Spine Stretches may help release some tension.
It is a good idea to make sure you read through and familiarize yourself with all the information before you start, that way you will know what to look for and what to avoid, and if you suffer from any pain or injury, when to avoid the exercise entirely.
The Spine Stretch exercise increases flexibility, helping you prevent injuries and gain better posture.
Remember: Pilates is all about doing controlled, precise movements slowly and with form and not about pumping out as many repetitions as you can. Less repetitions with good form is always better so if you are struggling, concentrate on doing the movement precisely and halve the repetitions. With time and practice you will improve.
LOOK FOR: Sitting high on your sit bones.
Articulating one vertebra at a time as you stretch forward and roll back up.
AVOID: Lifting your legs and feet off the floor.
TARGETS: Hip and hamstring flexibility.
BENEFITS: A great stretch for the entire spine, especially the neck and upper back.
NOT ADVISABLE IF YOU HAVE: Stress on the lower back.
For very tight hamstrings, use a folded towel to sit on during the exercise.
That is me done for this week. I will see you next time.
Images and some content taken from Pilates Anatomy - A Comprehensive Guide - By Dr Abby Ellsworth