"But why?" on a Wednesday - The Spine Stretch

The Pilates spine stretch is possibly one of the most misunderstood exercises I've come across. At first glance it looks like a standard forward bend. Most people will feel this in their hamstrings, and when the hamstrings are tight the exercise can become rigid and ineffective.

The element that makes the Pilates Spine Stretch an effective mobilisation exercise for the spine is the use of breath, focus and flow. It is not simply about bending forward and seeing how far you can go, it is about the journey and the observations along the way. The controlled exhalation gives time to find where you have opportunity to extend your range of movement. The inhalation enhances space between the ribs and further decompresses the vertebrae.

When setting up for this exercise in the seated position, you can bend your knees enough to allow for a fully neutral pelvis. You may even need to sit on a cushion or rolled towel to life the buttocks off the floor. 

Make sure you perform this exercise slowly enough to concentrate on keeping your shoulders relaxed and find length along the vertebrae as you move into flexion and back to neutral.

I find the most important element of this exercise is to approach it totally relaxed. Other exercises require a little more dynamic energy, where as this is about letting go while keeping a steady connection with the inner corset.

Pilates Spine Stretch

1) Prepare seated with your legs straight in front of you and your arms reaching forward at shoulder height.

2) Inhale to prepare. Feel your whole spine lengthen towards the ceiling as you send your breath into the deeper half of the lungs. Use your abdominal corset to feel as though you're lengthening your torso.


3) As you exhale, start from the neck and slowly release the spine into a rounded position over the legs. Ensure the weight of the head leads the movement and you keep your belly button pulled into your spine.

4) Stay in the rounded stretch forward as you inhale. Push the inhaled breath up into the back of the lower ribcage to intensify the stretch across the back.

5) As you exhale maintain your abdominal connection and slowly begin rolling up to your starting postiion. Start the roll from the lower spine and return the head to neutral last.

6) Repeat all 5-10 times.

If you want suffer from tight hamstrings but want to work towards an amazing spine stretch, I highly recommend this video.

Wednesday's "why do we do..." rolling like a ball

I haven't done "rolling like a ball" with my clients in a while, but it really is one of my favourites.

It always manages to produce a few giggles as it brings you back to a natural movement of childhood.

This exercise is brilliant for spinal flexion and engages good core strength to hold the tucked position. You have to be really aware of the curve of your spine and also how to find your balance point. You can really enhance the energy of the exercise through dynamic, full breaths that feel like they're pulling your whole body into the movement. 


How to "roll like a ball"

Start seated, with your spine long and your knees bent. 
Gently rest your hands on the tops of your shins. 

As you exhale, release your spine into a c-curve, tucking your tailbone between your legs. Balance on the back of your pelvis as you float your feet off the floor.

Inhale as you rock back quickly, until just before the bottom of your shoulder blades touch the floor. Don't go back too far! As you perform the rock back your whole body should stay in the tucked position, including your head. Don't lead the rock back by extending the neck.

Exhale to rock back up to your starting balance point. Use your abdominal muscles to control your movement.

Repeat ten times.


There are several options for different arm and leg positions. The main focus point is the rounded, flexed spine and the engagement of your breath and deep corset muscles.

"But why?" Wednesdays - the Dart

I've yet to meet a client who hasn't complained of tight shoulders and neck muscles , which is usually caused by poor posture. Many people suffer more than others, but the majority of people can benefit from a simple postural strengthening exercise called "the Dart".

This simple exercise, when practiced for just a few minutes a day can relieve shoulder, neck and lower back tension. This exercise will strengthen upper back muscles to improve posture and improve shoulder placement. The Dart exercise also helps to increase mobility in the thoracic spine and engage core stability through extension of the spine.

The Dart can be challenging to grasp at first. If you are already tight across your chest and front of shoulders as well as weak across your upper back, it will seem as though you are restricted from moving. As you practice, your improved thoracic extension strength will help you get more out of the exercise as well as improve your posture throughout your daily activities. This improved posture takes the load off the neck and shoulders and allows your head to sit on top of your spine and out of the forward carrying head position.

The dart should be performed with the deep abdominal muscles correctly supporting the lower back. If your legs are lifting off the floor when you are in the Dart position,  your lower back muscles are likely "taking over" most of the load in extension. But scooping our belly button towards your spine and focusing on length, rather than lift, you can allow the upper back muscles to engage. This sometimes feels a little unnatural, considering our thoracic spine has a normal flexion (forward bend) curve. With practice, and as the chest and front of the shoulders open up, you will begin to find move movement and strength in the upper spine without over extending the lower back.

If you would like to radically improve your posture in just a few minutes a day, try practicing this exercise for ten repetitions daily. Try really opening up the front of the shoulders as you come into extension and to keep your corset/pelvic floor engaged. Remember to breath deeply, inhaling for at least three seconds (count to three), and exhaling for the same or longer. A good breathing pattern is:

• Inhale to prepare.

• Exhale as you extend through the spine allowing the forehead off the floor (just a few centimetres)

• Inhale and hold the position. This is a good opportunity to ensure your pelvic floor and corset are engaged. You an also try to open up the shoulders a little more.

• Exhale and release back down to the floor.

There are lots of variations we can do with this exercise, and many progressions into challenging exercises that use more of the muscles through the back, legs and shoulders. However on its own, I would rank the Dart is an excellent "top ten" Pilates exercise recommended for almost anyone.

"But why?" Wednesdays - Hundreds

Pilates Hundreds

Why do we do them?

Is there a functional purpose other than an amazing ab "burn"?

Hundreds are one of the signature Pilates exercises. Everyone who has ever done Pilates has done some varation of Hundreds. If you google Pilates the images often show people doing Hundreds exercises, including Joseph Pilates himself.

Hundreds are popular because, when done correctly, they are an amazing abdominal toning exercise. The surface abdominal muscles are working hard to pull the body, against gravity, into flexion. The dynamic breathing and pulsing arm movements add a challenge to these core muscles. I've also seen Hundreds done very badly with poor neck alignment, rounded shoulders and a loaded lower back pulled out of neutral alignment.

The functional purpose behind the Hundreds exercise is core strength. If the deep corset muscles are active throughout the exercise thanks to fluid breath and deep concentration, a maximum core strength effect can be obtained. Maintaining good head placement, avoiding straining the neck and keeping a wide collarbone can also strengthen deep neck flexors and the postural muscles of the back. 

Multiple variations on head placement, leg placement and breathing can ease strain or enhance intensity. You can also add an unstable surface or small props.

If you stay true to the Pilates principles and concetrate on your alignment and good corset activation the Hundreds are a powerhouse Pilates exercise full of benefits.

What is your favourite variation? Have you tried a dose of daily Hundreds?

Until next time...

-Natasha