{"id":12805,"date":"2023-10-03T10:59:13","date_gmt":"2023-10-03T10:59:13","guid":{"rendered":"https:\/\/yogamagazine.com\/?p=12805"},"modified":"2023-10-03T10:59:14","modified_gmt":"2023-10-03T10:59:14","slug":"7-daily-pilates-exercises-to-de-stiffenyour-spine","status":"publish","type":"post","link":"https:\/\/yogamagazine.com\/7-daily-pilates-exercises-to-de-stiffenyour-spine\/","title":{"rendered":"7 DAILY PILATES EXERCISES TO DE-STIFFENYOUR SPINE"},"content":{"rendered":"\n

Words: Robin Kendall<\/p>\n\n\n\n

To paraphrase Joseph Pilates \u201cyou are as young as your spinal column \u2013 a stiff spine at 30, you are old; but a flexible spine at 60, you are young.\u201d<\/strong><\/p>\n\n\n\n

Our bodies are meant to move in all planes of motion: forward-and-back (sagittal), side-to-side (coronal) and into and out of rotation (transverse). However, in day-to- day life we tend to move only in the sagittal plane, neglecting the other two ranges of motion which can result in our spines becoming inflexible and stiff. Below are 7 exercises to redress the balance, strengthen and stretch the back muscles, encourage flexibility and promote spine health. Get the best out of these exercises by using the Pilates Breath which connects into and engages the deep stabiliser (core) muscles \u2013 abdominals, pelvic floor, psoas (located in the lower lumbar region of the spine, extending through the pelvis to the femur), multifidus (a series of muscles attached to the spine), and the transversus abdominis (the deepest of the 6 abdominal muscles extending between the ribs and the pelvis, wrapping round your waist from front to back) \u2013 providing 360- degree spinal support and stability. The Pilates Breath is a lateral breath; it\u2019s a deep inhale through the nose into the sides and back of the ribcage and an exhale out through the mouth – as if blowing out candles on a Birthday cake \u2013 whilst pulling the front abdominal wall back to the spine, the pelvic floor muscles up and back towards the spine and the waist in.<\/p>\n\n\n\n

THE ROLL DOWN<\/h4>\n\n\n
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Objective<\/strong>: To stretch the back extensors and increase range of motion of the spine in forward flexion.<\/p>\n\n\n\n

Stand in an upright position \u2013 imagine a brick wall behind the back of your head, ribcage, pelvis and heels \u2013 with your legs in parallel and hip\u0002width apart \u2013 think size of a tennis ball between the ankle bones \u2013 keep your arms in line with your body, palms facing inwards. <\/p>\n\n\n\n

Inhale, pause<\/strong>
Exhale allowing your chin to lower to your chest and leading with the head start to peel your spine away from the wall articulating down towards the floor one vertebra at a time. Your head and arms are heavy \u2013 they hang from your neck and shoulders. <\/p>\n\n\n\n

Inhale, pause<\/strong>
Exhale as you reverse the move rebuilding your spine back up against the wall to the start position. 3 repetitions.<\/p>\n\n\n\n

Important note:<\/strong> Knees are soft or bent.<\/p>\n\n\n\n

<\/div>\n\n\n\n

THE SIDE BEND<\/h4>\n\n\n
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Objective<\/strong>: To lengthen and mobilise the spine in side flexion.<\/p>\n\n\n\n

Stand in an upright position as you did in the roll down, imagining being sandwiched between two brick walls. Place one hand behind your head, elbow bent out to the side and the other arm alongside the body, palm facing inward.<\/p>\n\n\n\n

Inhale, pause<\/strong>
Exhale as you gradually arch your spine to one side \u2013 think of reaching up and over a massive beach ball so you lengthen your spine upwards and over rather than compressing or shortening any area of the torso.<\/p>\n\n\n\n

Inhale, pause<\/strong>
Exhale to reverse the move returning to the start position. 3 to 4 repetitions each side.<\/p>\n\n\n\n

Important note: Your weight is evenly placed through both feet and the pelvis doesn\u2019t move<\/p>\n\n\n\n

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SPINE TWIST SUPINE<\/h4>\n\n\n\n

Objective<\/strong>: To lengthen and mobilise the spine in rotation<\/p>\n\n\n\n

Lying on your back with your arms extend out from the shoulders in a T position, palms facing upward. Legs together in tabletop \u2013 hips and knees at 90 degrees.<\/p>\n\n\n\n

Inhale to move legs and pelvis as one unit to one side.<\/p>\n\n\n\n

Exhale to return to the start position. 3 – 5 repetitions each side.<\/p>\n\n\n\n

Important note:<\/strong> Initiate the move from the abdominals and obliques and whilst your lower body rotates your shoulders are relaxed and the shoulder blades remain on the mat.<\/p>\n\n\n\n

<\/div>\n\n\n\n

BACK EXTENSION<\/h4>\n\n\n
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Objective<\/strong>: To lengthen and mobilise the spine inextension.<\/p>\n\n\n\n

Lying face down with the head aligned with the spine, arms straight alongside the body palms pressing against the legs and legs together.<\/p>\n\n\n\n

Inhale to lift the upper trunk away from the floor.<\/p>\n\n\n\n

Exhale to lower upper trunk without touching the nose to the floor. 5- 10 repetitions.<\/p>\n\n\n\n

Important note: <\/strong>Keep your head aligned with your spine, abdominals engaged and pelvis still.<\/p>\n\n\n\n

<\/div>\n\n\n\n

PELVIC CURL<\/h4>\n\n\n
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Objective<\/strong>: To lengthen and mobilise the spine through articulation.<\/p>\n\n\n\n

Lying on your back in a neutral spine position, legs in parallel with knees bent, feet placed on the floor and arms alongside the body palms down.<\/p>\n\n\n\n

Inhale, pause<\/strong>
Exhale to tilt the pelvis towards you \u2013 imprinting your lower back on the mat\u2013 and roll the pelvis and spine up towards the ceiling one vertebra at a time.<\/p>\n\n\n\n

Inhale, pause<\/strong>
Exhale to reverse the move, rolling the spine and pelvis down back down onto the mat one vertebra at a time returning the spine and pelvis to the start position.<\/p>\n\n\n\n

Important note: <\/strong>Your hips stay level as you articulate up and down and maintain legs in parallel.<\/p>\n\n\n\n

<\/div>\n\n\n\n

THE CHEST LIFT<\/h4>\n\n\n
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Objective<\/strong>: To lengthen and mobilise the spine in forward flexion<\/p>\n\n\n\n

Lying on your back in a neutral spine and neutral pelvis position with legs parallel, knees are bent, feet hip width apart, fingers interlaced behind the head and elbows out to the side.<\/p>\n\n\n\n

Exhale to lift head and chest \u2013 allowing the lower back to soften down into the mat but maintain a neutral pelvis.<\/p>\n\n\n\n

Inhale, pause<\/strong>
Exhale to lower chest and head returning to the start position. 5 \u2013 10 repetitions.<\/p>\n\n\n\n

Important note:<\/strong> Keep your head aligned with spine when lifting into flexion, rest the weight of your head in your hands and maintain legs in parallel.<\/p>\n\n\n\n

<\/div>\n\n\n
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REST POSITION<\/h4>\n\n\n\n

Objective<\/strong>: To stretch the lower back and aid relaxation<\/p>\n\n\n\n

Kneeling with the legs together, sitting on the heels, chest resting on thighs and arms reaching forward on the floor shoulder width apart and palms down. Breathe freely relaxing the back, neck and shoulders<\/p>\n\n\n\n

Perform these exercises 3 times a day \u2013 morning, noon and night \u2013 to give your spine some love.<\/p>\n\n\n\n

<\/div>\n\n\n\n

Robin Kendall<\/strong> is an experienced mat and reformer pilates teacher. With many years of experience, Robin\u2019s classes are dynamic and challenging, with a strong emphasis on technique, control and focus on the body\/mind connecting through breathing. Robin is based at East of Eden in Walthamstow, London. East of Eden offers over 100 classes a week with classes ranging from yoga, pilates, and barre, available both online and in person.<\/p>\n","protected":false},"excerpt":{"rendered":"

Words: Robin Kendall To paraphrase Joseph Pilates \u201cyou are as young as your spinal column \u2013 a stiff spine at 30, you are old; but a flexible spine at 60, you are young.\u201d Our bodies are meant to move in all planes of motion: forward-and-back (sagittal), side-to-side (coronal) and into and out of rotation (transverse). […]<\/p>\n","protected":false},"author":1,"featured_media":12827,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_mi_skip_tracking":false,"footnotes":""},"categories":[202],"tags":[],"class_list":["post-12805","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sequence"],"aioseo_notices":[],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/posts\/12805","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/comments?post=12805"}],"version-history":[{"count":1,"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/posts\/12805\/revisions"}],"predecessor-version":[{"id":12832,"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/posts\/12805\/revisions\/12832"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/media\/12827"}],"wp:attachment":[{"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/media?parent=12805"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/categories?post=12805"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/tags?post=12805"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}