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Spine Twist on the Pilates Mat

BeginnerMobilityTier T1

You sit tall with your legs stretched forward and tight together and your arms wide at shoulder height, palms down. You twist your trunk to one side with your heels squeezed and your hips level, then try to twist a little more.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit tall on the mat with the legs stretched forward tight together and the arms wide to the side, palms facing down.
  • Connect the seat and squeeze the heels together before twisting.
  1. She sits tall on the mat, her legs stretched forward squeezed tight together, her arms reaching wide at shoulder height with the palms down, her crown lifted.

    Step 1 of 5

    Sit tall with your legs stretched forward tight together, arms wide to the side at shoulder height, palms facing down.

  2. Her trunk is twisted to one side, her arms still wide at shoulder height, her legs still squeezed straight together, her head over her centre.

    Step 2 of 5

    Twist your trunk to one side, keeping the heels squeezed and the hips level.

  3. Her twist is deepened a pulse further, her opposite hip drawn back, her arms still wide, her legs still tight together with the heels level.

    Step 3 of 5

    Try to twist a little more, and then a little more, pulling the opposite hip back, without letting the feet slide past each other.

  4. She has returned to face centre, her trunk square again, her legs still stretched tight together and her arms still wide at shoulder height.

    Step 4 of 5

    Return to centre with control, then repeat the twist to the other side.

  5. She sits tall on the mat, her legs stretched forward squeezed tight together, her arms reaching wide at shoulder height with the palms down, her crown lifted.

    Step 5 of 5

    Sit tall with your legs stretched forward tight together, arms wide to the side at shoulder height, palms facing down.

Safety Information

You are seated tall out of the lower back with the legs tight together and the arms wide to the side palms down, the heels squeezed. The feet should not slide past each other. If they slide, do not twist further. Pull the opposite hip back instead. Warning: it may not be suitable for those with lower back pain. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.