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Spine Stretch Forward on the Pilates Mat

BeginnerstretchTier T1

You sit tall on a mat with your legs as wide as the mat and your feet flexed, hands stacked between your legs. You reach out through the crown of your head and your heels, then round forward with your hands reaching down into the mat.

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

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit tall on the mat with the legs separated as wide as the mat and the feet flexed.
  • Place the hands one on top of the other on the mat between the legs and connect the shoulders to the back.
  1. He sits tall on the mat with his legs spread wide, feet flexed, his hands stacked one on top of the other on the mat between his thighs.

    Step 1 of 5

    Sit tall with your legs separated as wide as the mat, feet flexed, hands stacked one on the other between your legs.

  2. Tall and still, he lengthens through the crown of his head and presses his heels down and away, his shoulders settling onto his back.

    Step 2 of 5

    Reach out through the crown of your head and your heels, drawing the shoulder tips slightly toward each other.

  3. He rounds forward over the mat between his legs, his stacked hands pressing down and into the floor as his spine lengthens in the curve.

    Step 3 of 5

    Round forward, reaching your hands down and into the mat, your sacrum reaching down as your back lengthens.

  4. He sits tall again with his spine restacked over his seat, legs still spread wide and hands stacked ready between them.

    Step 4 of 5

    Sit back up tall, the spine restacking over the seat for the next repetition.

  5. He sits tall on the mat with his legs spread wide, feet flexed, his hands stacked one on top of the other on the mat between his thighs.

    Step 5 of 5

    Sit tall with your legs separated as wide as the mat, feet flexed, hands stacked one on the other between your legs.

Safety Information

Reach the sacrum down rather than letting it tip, pull the stomach back as the back reaches forward, and do not lock the knees or lift the heels. Warning: it may not be suitable for some back issues. It allows slightly bent knees at the start. 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.