- Difficulty: Beginner/Intermediate
- Equipment Needed: Mat (I love using the Contrology Folding Mat.)
- Reps: 3-5
- Warning: Not ideal for most lower back issues.
- Questions: Contact us here
Standing Spine Stretch Forward on the Mat
Standing Spine Stretch Forward on the Pilates Mat is a great way to challenge your balance, dynamically stretch your back and legs while working your center. It’s also a great exercise to add to the end of your Mat Pilates workout. Or, when you can’t lay on the ground to get a workout in! Yes, I do this at the airport! Give this one a try! And if going well combine it with Standing Side Lunge.
This is a great way to challenge your balance, dynamically stretch your back and legs while working your center.
Stand with your legs parallel and wider than your hips. Think more than a Pilates mat distance apart. However, don’t go so wide that you can’t stand on both feet evenly through the ball of the foot and heels. That means the inner heel too! Reach your tailbone down. Lift your arms up to the ceiling. Work them from your mid back.
Without locking your knees or leaning back round your spine forward. Work your center up as you reach your arms through your legs and pulse 3x. Lift your center up and round up with arms coming with you. Land with your shoulders over your hips and heels! Repeat!
It’s temping to lock the knees and lean back. Or make this an arm exercise. The pulses should feel like you are doing a “crunch” similar to what you would do in Spine Stretch Forward on the Mat.
If going well challenge your balance by doing a combo of Standing Spine Stretch Forward into a rep of the Standing Side Lunge. Repeat back and forth.
Be sure to check out more of my Pilates Mat exercises. I want to help you continue your Pilates Mat training!