Pilates Spine Stretch Forward Exercise Video
This video illustrates the Spine Stretch Forward exercise. This exercise is very good for articulation of the spine.
Spine Stretch Forward targets the transversus abdominis, rectus abdominis and obliques to flex forward, and the erector spinae to extend the spine as you return to a long, neutral spine. Focus on articulating the spine and keeping the transversus abdominis engaged throughout the exercise. Keep the chin away from the chest and keep the pelvis vertical. You want to feel as if you are rounding over a ball, not lying over your legs.
Modifications include sitting on a pad to release tightness in hamstrings, low back or hip flexors. Sit against a wall to better feel the articulation as you peel off the wall and press back against the wall one vertebrae at a time. Other props include placing your hands on a ring to feel resistance as you move through the exercise or a small ball to help you roll out and in.
As a reminder, always consult your doctor for medical advice and treatment before starting any exercise program. If you should experience any pain or discomfort, please discontinue the exercise and consult your doctor immediately.