Home | Fitness Apparel Store | Canadian eCommerce | Canadian Online Shopping

The Beginner's Guide to Pilates

Spinal Mobility

Spinal exercises can help to both improve and restore mobility to your spine.

The following exercise can be conducted in sets of 3-5 repetitions for each side of the body:

1. Lie on your side with a pillow underneathe your head. Bend your knees and keep your legs together. Keep both arms together, and reach with them, directly in front of your chest.
2. While breathing in, raise the upper arm to the ceiling without rolling backwards. Keep your shoulder blade flat and on the ground.
3. While breathing out, roll your ribcage, shoulders, and head backward. Your raised arm should now be behind your back. Do not allow your shoulder to collapse towards your neck.
4. While breathing in, hold this position. You should feel the stretch to your upper back, the upper-ribcage, and your chest.
5. While breathing out, return to the initial position in step #1.

< Back to Beginner's Guide to Pilates

In need of affordable, but comfortable activewear?