Spine Stretch Forward
The Spine Stretch Forward is a fundamental Pilates mat exercise that serves as a masterclass in spinal articulation and abdominal control. Far more than just a simple reach for the toes, this movement challenges you to find deep axial elongation while creating a “C-curve” through the spine. By focusing on a stable, neutral pelvis and the rhythmic “restacking” of each vertebra, you’ll not only release tension in the hamstrings and back but also build the foundational posture needed for more advanced movements. Whether you are looking to decompress after a long day or improve your breath awareness, this exercise is the perfect way to bring length and life back into your spine.
Purpose: Stretch the spine and hamstrings while engaging abdominals.
STOTT Focus Neutral pelvis, length through spine.
Steps:
- Sit tall, legs extended, feet flexed.
- Inhale to prepare.
- Exhale, reach forward from the spine (not hips), lengthening vertebra by vertebra.
- Inhale, restack spine to tall sitting.
Benefits: Improves posture, spinal mobility, and breath awareness.
Bourne Pilates & Fitness
1164 Monte Vista Ave, Suite 2, Upland, CA 91786
(909) 559-9713
www.bournepilates.com
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