The Spine Stretch is a Pilates exercise that helps to improve flexibility, mobility, and posture. It targets the muscles of the spine, back, hips, and hamstrings.
How to perform
To perform the Spine Stretch exercise, follow these step-by-step instructions:1. Sit on the floor with your legs stretched out in front of you, hip-width apart. Flex your feet and ensure that your knees are straight.
2. Inhale and lengthen your spine, sitting up tall with your shoulders down and relaxed.
3. As you exhale, engage your core muscles and tilt your pelvis back, rounding your lower back slightly. Imagine your spine is curving backwards, starting from your tailbone.
4. Continue to exhale as you start to roll your spine forward, vertebra by vertebra, keeping your chin tucked towards your chest.
5. Reach your hands forward towards your feet, maintaining the rounded position of your spine.
6. Hold this position at the end range of your motion, feeling a stretch in your hamstrings and back.
7. Inhale to hold the stretch, then exhale to slowly roll back up to the starting position, stacking each vertebra back on top of the next.
8. Repeat the movement 5-10 times, focusing on the controlled and fluid motion of your spine.
9. Remember to keep your core engaged throughout the exercise and to breathe deeply and evenly.
10. You can modify the exercise by using a resistance band around your feet for an extra challenge, or by sitting on a cushion or yoga block to elevate your hips and make the stretch more accessible.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.