How to Do the beginner pilates move the Spine Stretch Forward

Search "Pilates animation" on Wonderhowto for other more videos by this user.

If you are looking a for a quick pilates reference, take a look at this pilates animation. This a quick & easy, clearly explained diagram of the pilates mat exercise: Classical Pilates for Beginners:

The Spine Stretch Forward. Pilates exercises focus on breathing, alignments of the spine & build strong torso muscles.

Setup for Spine Stretch Forward:

* Inhale and sit tall on your sit bones with your back against an imaginary wall.

* Legs slightly wider than your shoulders, knees pointing to the ceiling and heels lengthening away.

* Arms straight out in front, palms down.

* Roll your shoulder blades away from your ears.

Action for Spine Stretch Forward.

* Exhale, hollow your abdomen and peel off an imaginary wall vertebra by vertebra.

* Reach forward "up and over a barrel", and stretch forward.

* Inhale as you roll back up: your sacrum, your low back, your mid back, your upper back, and finally your neck and head.

Classic Pilates Cueing:

* Peel off the wall.

* Exhale and reach over a barrel.

Purposes:

* Stretches the spine vertebra by vertebra, and stretches the hamstrings

* Teaches how to sit tall on the sit bones (so you don't slump at your desk).

Precision Points:

* Align your back and head against an imaginery wall.

* Don't muscle into the C-curve, but rather scoop deeply inward and upward, and relax into it with the help of your powerhouse.

Modifications:

Don't let an injury or weakness stop you! There is always a modification. Take your time and find the right one for you. If in doubt, seek advice!

* If your back is sore, bend the knees slightly and ease forward a minimal (even 2 inches is OK)distance, staying within your pain free or minimal pain range.

* Pelvis tilts backward when you are sitting tall? - Bend your knees slightly until pelvis is vertical.