This involves moving it backward and forward, and its an important function for your everyday movements.
That is an essential thing that you should be able to do.
When you cant, it shows up in everything.
We dont bend backward in everyday life, says Hatcher.
6 Pilates spinal articulation exercises
1.
Leg lever
Sit on your mat with your legs out straight.
Aliyah Hatcher is a Pilates instructor and founder of Pilates Center of Rockville, with more than 15 years of experience. Years of dance training, track and field, and other physical activities laid the foundation for her love of movement.
Grab a yoga strap and hook it around one foot, leaving your arms out straight.
Do this slowly and with control.
Rolling like a ball
Bend your knees and grab your ankles.
Curl your spine into a ball and roll forward and backward on your spine while keeping your chin tucked.
Swan
Grab a foam roller and lie down on your belly.
Stretch your abdominals and lift your spine for a smooth movement.
Breathe as you move fluidly between both positions.
Roll-back arch on an exercise ball
Sit on the front edge of a large exercise ball.
Curl your pelvis underneath you and begin rolling over each vertebra of your spine to hit your lower spine.
Aliyah Hatcher is a Pilates instructor and founder of Pilates Center of Rockville, with more than 15 years of experience. Years of dance training, track and field, and other physical activities laid the foundation for her love of movement.
Then arch backward over the ball to hit your upper spine.
Roll several times over it to hit all parts of your spine.
Shoulder bridge
Lie on your back with your knees bent and your feet flat on the floor.
Then roll your spine back down to the mat slowly and repeat.
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