Spine Stretch Forward

Spine Stretch Forward is a basic Pilates exercise that helps improve flexibility, strengthen core muscles and lengthen the spine. This exercise is ideal for releasing tension in the back and for training posture and body control. It also helps to increase mobility in the hips and hamstrings.

Correct execution

How to perform the Spine Stretch Forward correctly:

1. Sit on the mat with your legs straight out in front of you, feet hip-width apart.
2. Extend your arms out in front of you at shoulder height, palms facing down.
3. Breathe in deeply, and as you breathe out, begin to gently roll forward from your head, as if bending over an invisible ball.
4. Stretch your arms forward while keeping your back rounded and your feet on the floor.
5. Inhale, and slowly roll back up to a sitting position, one vortex at a time.

Common mistakes

Avoid these common mistakes to get the most out of your exercise:

• Round shoulders: Be sure to keep your shoulders relaxed and down, not pulled up towards your ears.
• Bend your knees: Make sure your legs are straight to maximize the stretch in your hamstrings.
• For fast movement: Perform the movement slowly and controlled to ensure correct activation of the spine and abdominal muscles.

Video Demonstrations

Here are some videos showing correct technique for the Spine Stretch Forward :

Modifications and variants

Adapt the exercise to your level:

• Beginners: Sit on a small pillow or towel to help keep your back straight if you have tight hips or hamstrings.
• Advanced: Increase the challenge by reaching deeper forward and engaging deeper core muscles for more control.

Number of repetitions and sets

Perform the Spine Stretch Forward in 3 sets of 5-8 repetitions . Focus on correct breathing and controlled movement in each repetition.

Breathing technique

Inhale as you prepare the movement and exhale as you roll forward. This helps you activate your abdominal muscles and improve the stretch in your spine.