A flexible spine is one of the main goals in Pilates. Joseph Pilates in Return to Life says, “…the only real guide to your true age lies not in years or how you think you feel but as you actually are as infallibly indicated by the degree of natural and normal flexibility enjoyed by your spine throughout life.” Yet, many have flexibility imbalances in their spine, which can lead to compression in areas or even pain. Some areas may be tight while other areas may be hypermobile. Spine Stretch is the perfect exercise to balancing the spine. If done properly, Spine Stretch will stretch the shoulders, back of the legs, and hips while building strength in the abs, shoulders, arms, and spine. Ultimately, this exercise will help decompress and find spinal freedom.
There are many cues utilized by teachers to describe spinal movement in flexion exercises. The most common ones are “one vertebra at a time,” “articulate the spine,” “imprint the spine,” and/or “make a C-curve.” There is nothing wrong with these cues, but what do they mean? Even if you understand the concept, do you know how to make your body move that way? Most of us tend to skip spots in our spine because of the current muscle patterns and structure. We continue to perform these exercises leveraging off of our hypermobile spots and avoiding our tightness. Although we may get some benefits, we are recreating the same muscle pattern. The goal is to change the muscle pattern and structure to be more effective and efficient for the body.
It is important to first figure out your current patterns. Some areas may be easier than others. For instance, tight low backs are usually a problem we notice while hypermobility may not be as obvious. The best way to analyze your current pattern is to practice Spine Stretch up against a wall. Sit up straight with your spine placed on the wall and tune into how your spine is moving. If your spine places extra pressure into the wall as you bend forward, that may be a hypermobile area. If your spine peels off the wall skipping a section, this may be tightness. As you peel off the wall, the spine should move smoothly and evenly including your low back.
Once you tune into your current spinal movement, we need to look at possible hindrances that affect the exercise. The first problem revolves around the hip, back of the leg, and shoulder tightness. The spine may be limited in its movement when the hips, back of the legs, and shoulders are tight. The key is to modify to ease the strain on these areas to create more freedom in the spine. Many students feel defeated if they can’t do the advance version. But, this tends to cause more strain on the body. This will hinder the body’s ability to open. If you continue to strain through the position, you will continue the same muscle patterns. You may get some benefits, which will be slow and more frustrating. Remember the goal is not to perform the advance version but rather to decompress and build even flexibility in the spine. Use modifications to reach your ultimate goal of spinal freedom faster.
The next problem prevalent in this exercise is the main principle of this exercise. This is not a flat back exercise or a hinge at the hips. There are very few straight spine exercises in Pilates. Straight spine work is important because the body should be able to be manipulated in as many ways as possible. Pilates focus is on manipulation of the spine. Every Pilates session should take you through spinal flexion, extension, rotation, and side bending. This is the key to reaching the goal of spinal flexibility. The Pilates Spine Stretch is a flexion exercise, which will attack the low back, back of the legs, and hips differently than a flat back. Make sure that you are bending the spine as you pull forward to create a bow shape.
The last common problem is pushing the body beyond its limits to reach further. In Pilates, there is no one shape. There is only the shape that is the most productive for your body. Each person will look different based on what he/she needs out of the exercise. However, many students will push their body trying to get further. Students will reach their arms or strain the back of the legs to get further, which will avoid the spine stretching to the best of its ability. It is ok if your body does not reach as far forward as the person next to you. The exercise is to work the areas your body needs to create balance. More spinal balance and leg flexibility is what will get the body to reach further.
Master Spine Stretch to decompress the spine, build flexibility in the spine, shoulders, back of the legs, and hips, and improve strength in the abs, shoulders, arms, and spine. But more importantly, master the Spine Stretch to find spinal freedom.
Tags: hamstring stretch, how to do Pilates, low back stretch, Pilates, pilates spine stretch, spine stretch