5 Ways to Move Your Spine
Our spine supports us, and so can Pilates.
Did you know the spine can move in all different directions? (Five to be exact). Think about it—it has to be able to move in various directions to support us all day long, whether it's bending over to pick something up off the floor or reaching up for our favorite coffee mug that always happens to be on the top shelf.
Whenever I meet a new client, lead a Pilates private session, group class, or begin a Pilates training, I talk about the five spinal movements and how they allow us to functionally move our bodies on a daily basis. Sometimes, it takes time for us to realize that our bodies and our spines move dynamically and, depending on the human, some have less range of motion than others. But hey, that's why we begin and stay committed to our Pilates practice!
The health and movement of our spine is so important not only to our Pilates practice, but also to our everyday lives. Here are some of my favorite shapes that you can incorporate into your daily routine to engage all five movements of the spine!
First, grab a yoga mat or position yourself on a carpeted area. Begin in a four-point kneeling position on the floor with your hands under your shoulders, knees under your hips, elbows soft, spine long, and abdominals gently engaged.
Let’s begin.
Flexion: Forward Bending
Flexion (also known as forward bending), is the forward bending motion of the spine, occurring within the sagittal plane of movement. The Pilates roll down is one of my favorite shapes to engage forward bending.
To practice the standing roll down, stand with your legs hip distance apart with arms by your side.
Inhale, reach your arms up to the ceiling, and on your exhale, dive and round forward (you can soften your knees if that feels more comfortable), bringing your tailbone in as you curve your spine and reach your arms toward your toes, opening up your back body.
To reverse the movement, keep your arms heavy as you exhale to round and roll yourself back up to a vertical body position, allowing your head to come up last with arms landing by your sides.
Repeat 2-4x.
Extension: Backward Bending
Extension or backward bending of the spine occurs within the sagittal plane of motion and can be practiced with the Pilates swan on the mat.
Start on a mat and lie prone on your abdomen, reaching your legs back hip distance apart pointing through your toes and lengthening your tailbone to your pubic bone.
Place your hands mat distance apart, framing your nose.
Inhale and press into your hands to straighten your arms, reach your chest forward and upward, lengthening your spine, gazing forward, then exhale, bend your elbows, and lower your front body down to the mat. For a more modified version, only lift the front of your chest off the mat.
Repeat 2-4x.
Lateral Flexion: Side Bending
Left and right lateral flexion (side bending) of the spine happens within the frontal plane of movement. Mermaid pose is a shape that allows us to experience both left and right lateral flexion.
Sitting on the floor with both legs folded to the right side (or legs extended in front of you as a modification), place your right hand to your right ankle or a few inches away from your right hip if your legs are extended forward.
Inhale and reach your left arm alongside your ear, bending your body to the side.
Repeat 4-6x on each side.
Rotation: Twisting
The rotational twisting or turning movement of the vertebral column around its axis occurs within the transverse plane of motion and can be practiced with torso rotation. The Pilates spine twist is a great way to enhance flexibility and mobility of your spine and not to mention, it’s good for digestive health!
Beginning on the floor, sit tall with your legs extended mat distance apart (you can always bend the knees or sit on a yoga blanket to keep your spine more vertical). Keep your legs engaged with your ankles flexed.
Reach your arms out to a T position with your palms down (there are so many arm positions for this!).
On the inhalation, sit taller on your sits bones and exhale, turning your spine to the right keeping the shape of your arms while turning your head with you.
Inhale and return back to center then repeat the other way.
Repeat 4-6x each direction!
Axial Elongation
Axial elongation, though not discussed in all anatomy books, is crucial for maintaining vertical alignment from head to toe, fostering length along the sides of your waist. It is the appropriate arrangement of the body according to the specific pose being practiced. In yoga, we often find it in mountain pose and in Pilates, it’s often where we begin prior to moving along the plumb line. Essentially, it is the essence of "standing tall.”
When practicing your standing roll down, it is important to keep axial elongation in mind.
Before you begin your standing roll down, check in with yourself to make sure all four corners of your feet are planted into the ground beneath you.
Ensure your head, shoulders, hips, knees, and ankles are in a straight line, and your arms are resting by your side.
When all of these elements are complete, you’re ready for your standing roll down!
Add these Pilates moves to your daily routine to keep your spine mobile and flexible, giving your body the structure and support it needs to take on the motions of everyday life.
Want to enhance your spinal mobility, flexibility, and strengthen the muscles that support the spine together?
Join me for a private movement session where I’ll guide you through movements and shapes that dynamically move your spine!
New clients can take advantage of a 50-minute private introductory session tailored just for you at a special one-time only price. Now’s your chance to discover what personalized wellness can do for you!
Whether you’re brand new to pilates or yoga, want to move with others, rehabilitate an injury, or are pregnant, wel•lam’s personalized programs are designed to transform your mind, body and soul.
Let’s Connect!
If you're looking to explore working together, learn more about my program, or if you are unsure if these moves are right for you, connect with me HERE to schedule a complimentary chat.
With love,
Lia