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  Classical pilates mat online workout:   spine stretch forward Classic pilates beginner exercises online
Free pilates exercises online
Pilates information
(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:
  • 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.
Action for Spine Stretch Forward.
  • 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.
Classic Pilates Cueing:
  • Peel off the wall.
  • Exhale and reach over a barrel.
(Classical Pilates Technique: The Spine Stretch Forward, Scroll right>>>...)

Classical Pilates for Beginners:
The Spine Stretch Forward

Level: Beginner, Repetitions: 5.

Previous Exercise:
The Criss Cross-
The Double leg lower lift
(In the Classical Pilates mat sequence, The Criss Cross preceeds the Spine Stretch Forward).
Next Exercise:
The Saw
Classical Pilates Online: 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).
Precision Points:
  • 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.
Modifications: 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!
  • 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.
Spine Stretch forward, reduced range.
Spine Stretch forward: Bent Knees.
Classical Pilates Technique: The Spine Stretch Forward, © Bruce Thomson, EasyVigour Project