Pilates Spine Stretch Forward

A seated articulation: sitting tall with the legs apart, the spine curls forward segment by segment over the legs and then restacks vertebra by vertebra.

How to do it

1. Sit tall with the legs straight and slightly wider than the hips, feet flexed.
2. Reach the arms forward at shoulder height.
3. Drop the chin and curl the spine forward one vertebra at a time, reaching past the toes.
4. Restack the spine from the base upwards until you are sitting tall again.
5. Repeat for the desired number of repetitions.

Tips

• Keep the pelvis upright: the curl comes from the spine, not from tipping the hips.
• Press the heels away throughout so the legs stay active.
• Sit on a folded blanket if sitting upright already rounds the lower back.

Muscles

Primary: Erector spinae, Abs

Secondary: Hamstrings, Transverse abdominis