1. Rock and Roll
While the body roll may not feel like a stretch, it is one of the best pilates exercises for the back and abdomen, massaging and lengthening the spine while strengthening the core. Sit upright on your mat and draw your knees into your chest, wrapping your arms around your legs. Lift up through the spine, engaging the abs and balancing on your sits bones. Inhale deeply and as you exhale, roll your body back as far as you can and then roll back up to sitting. Extend your spine up, balancing for a moment, and then roll back again on the exhale. Continue the body roll, complete 10 to 20 before laying on your back with your legs extended and resting.
2. The Classic Pilates Spine Stretch
The pilates spine stretch is the classic pilates stretch for the back and also stretches the hamstrings, strengthens the abdomen and helps to promote good posture. Sit upright with your legs straight in front of you and spread just a bit wider than shoulder width. Flex your feet, drawing your toes up towards your torso and inhale deeply, lifting your arms straight overhead. As you exhale, draw your arms down so that they are parallel and directly above your legs while bending forward as you round the spine. Drop your chin to your chest to accentuate the curve of your spine and tighten your abs. Remember, the goal of this stretch is not to drop forward onto your legs or even to touch your feet, but to stretch the spine by forming a strong curve. Hold the stretch for 3 to 5 deep breaths and then lift your arms up to the ceiling as you exhale. Repeat the stretch 5 times.
3. Back Extension For Beginners
When it comes to yoga and pilates stretches for the spine, backbends are the best, as the force your muscles to stretch in the opposite direction they are accustomed to; however, backbends can be quite intimidating, particularly if you are just beginning. The forward back extension is a great way to get you started, and can eventually help you to build the strength and flexibility needed for more advanced back extensions. Lay face down with your legs very slightly apart and the tops of your feet resting on the ground. Place your palms face down near your shoulders, drawing your elbows in. Inhale deeply and then press into your hands, lifting your upper body as far off of the mat as you can without tightening the muscles in your legs. Lift your chin to the ceiling and hold the stretch, inhaling deeply into the abdomen. Hold for 3 to 5 deep breaths and then gently lower yourself down, resting a cheek on the mat. After a moment, repeat the pilates back stretch once more.
Member Comments