"You are only as young as your spine is flexible," writes Joseph Pilates in his 1934 book entitled "Your Health: A Corrective System of Exercising that Revolutionizes the Entire Field of Physical Education." Close to a century later, Pilates teacher Romana Kryzanowska continues to teach seated stretch exercises to clients who want to maintain a flexible spine for a lifetime. Perform this series on an armless chair with a firm back. Check with your doctor before starting any new exercise program.
Seated Twist
Sit sideways with the chair back next to your left arm and ground your feet into the floor. Keep your sitting bones on the chair as you turn your torso and grasp the chair back. Exhale as you pull a bit with your arms to deepen your twist. Inhale as you release the twist. Exhale as you twist again. Allow the spiral of your spine to turn your head. Look over your left shoulder as you take three relaxed breaths, then release your spine. Repeat this exercise on your right side.
Side Bend
Sit tall with your feet flat on the floor and your arms relaxed by your sides. Lift your right arm toward the sky with your palm facing your head. Bend your elbow and wrap your arm around your head. Keep your sitting bones on the chair as you exhale and arch to the left, stretching your right side and arm. Inhale to return to an upright position. Repeat this exercise five times on each side.
Swan Dive
Sit on your chair and slide your hips a few inches forward of the chair back. Place the heels of your hands behind your hips with your fingers pointing out. Exhale as you press into your hands and arch your back. Lift your breastbone up and drop your shoulders down. Allow your head and neck to follow the arch of your spine. Inhale, then exhale as you fold forward, bringing your chest toward your thighs. Inhale to return to your upright position. Repeat this exercise three to five times.
Peel Down
Sit tall with your feet flat on the floor and your arms relaxed by your sides. Gently press your back against your chair. Drop your head and tuck your chin close to your chest. Pull your bellybutton in and slowly peel one vertebra at a time off your chair back. Peel down until your torso drapes over your thighs. Dangle your head and arms, then gently rotate your head a few times, as if you were saying, "no." Scoop your navel in and slowly return to upright, stacking one vertebra at time. Repeat this exercise three to five times.
References
- "Your Health: A Corrective System of Exercising that Revolutionizes the Entire Field of Physical Education;" Joseph H. Pilates; 1934
- Romana Kryzanowska; True Pilates; New York, NY
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