(1) Learning Pilates from other than a real live instructor is not easy,
and does carry some slight risks. You should (in addition to these notes)
attend a course of certified Pilates mat sessions.
This is the safest way to learn, and it's also a lot of fun!
(2) Please ensure that you are competent in "Pilates Contrology".
(free pdf e-book).
Setup for Spine Stretch Forward:
Action for Spine Stretch Forward.
- Inhale and sit tall on your sit bones with your back against an imaginary wall.
- Legs slightly wider than your shoulders, knees pointing to the ceiling and heels lengthening away.
- Arms straight out in front, palms down.
- Roll your shoulder blades away from your ears.
Classic Pilates Cueing:
- Exhale, hollow your abdomen and peel off an imaginary wall vertebra by vertebra.
- Reach forward "up and over a barrel", and stretch forward.
- Inhale as you roll back up: your sacrum, your low back, your mid back, your
upper back, and finally your neck and head.
(Classical Pilates Technique: The Spine Stretch Forward, Scroll right>>>...)
- Peel off the wall.
- Exhale and reach over a barrel.
Classical Pilates for Beginners:
The Spine Stretch Forward
Level: Beginner, Repetitions: 5.
The Criss Cross-
(In the Classical Pilates mat sequence, The Criss Cross preceeds the Spine Stretch Forward).
Lengthen your legs to the floor, lower your head, lengthen your arms to the
ceiling, and roll up to sit tall on your sit bones...
- Stretches the spine vertebra by vertebra, and stretches the hamstrings
- Teaches how to sit tall on the sit bones (so you don't slump at your desk).
Don't let an injury or weakness stop you!
There is always a modification. Take your time and find the right one for you.
If in doubt, seek advice!
- Align your back and head against an imaginery wall.
- Don't muscle into the C-curve, but rather scoop deeply inward and upward, and relax into it with the help of your powerhouse.
Classical Pilates Technique: The Spine Stretch Forward, © Bruce Thomson, EasyVigour Project
- If your back is sore, bend the knees slightly and ease forward a minimal (even 2 inches is OK) distance,
staying within your pain free or minimal pain range.
- Pelvis tilts backward when you are sitting tall? - Bend your knees slightly until pelvis is vertical.