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The Beginner's Guide to Pilates

Spine Stretch

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

The following exercise is an advanced stretching exercise. For some people, it may be more suitable to conduct this stretch on a chair with your feet flat on the floor.

The following exercise can be conducted in sets of 3-5 repetitions:

1. Sit up straight with your legs stretched out in front of you, slightly wider than your hips.
2. While breathing in, lift your abdominal muscles and drop your shoulders.
3. While breathing out, nod your chin down and slowly roll your abdomen towards the floor in front of you. Roll forwards as far as you are comfortable with.
4. While breathing in, relax your shoulders while keeping your abdominal muscles lifted.
5. While breathing out, use your abdominal muscles to lift away from the floor and return your back up to a neutral position. Return your spine to an upright position.

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