Spine Twist

Category:	Matwork
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Pose Directory

Membership Category:	Pilates Lesson Planner
Sub Category:	Matwork
Types:	Stretch, Twist, Seated & Floor, Seated
Anatomy:	Core, Hamstrings, Hips, Knees, Lower Back, Middle Back, Neck, Psoas
Chakras:	Base, Sacral Centre, Solar Plexus Centre
Therapy:	Arthritis, Back Pain, Constipation, Depression, Diabetes, Fatigue, Herniated Disc, Indigestion, Poor Posture
Drishti:	Side
Dosha:	Pitta, Kapha

Sit with legs together in front of body. Feet flexed. Raise arms to the side at shoulder height. Sit tall. Inhale, reach crown of head to ceiling. Exhale, twist torso to right, growing taller on the twist and pulsing twice. Inhale, return torso to centre. Exhale, twist torso to left, pulsing twice. Inhale, return to centre. Repeat.

Strengthen obliques and back extensors.

A) Place a small pillow or folded towel under your hips. B) Fold the arms over your chest at the heart centre. C) Rest the hands lightly on your shoulders.

Neck or shoulder injury.

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How To Teach Spine Twist Joseph Pilates Exercise

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The superpower of the Spine Twist pilates exercise is that it stretches your upper spine. It also strengthens the obliques and back extensors and stretches the abdominals. Twists also aid digestion and create space between the vertebrae which improves posture.

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Position: 19 of 34
Previous Position: Shoulder Bridge Exercise
Next Position: Jack Knife Exercise
Also Known As:
Category: Pilates Matwork
Level: Intermediate
Benefits: Strengthen obliques and back extensors. Stretches abdominals and upper spine.
Precautions: Neck or shoulder injury.

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6 Teaching Steps For Spine Twist Pilates Exercise

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Step 1: Sit
Sit tall with legs together in front of the body. Feet flexed.

Step 2: Raise Arms
Raise arms to the side at shoulder height.

Step 3: Twist & Pulse
Inhale, reach the crown of the head to the ceiling. Exhale, and twist the torso to the right. Grow taller on the twist and pulse twice.

Step 4: Return
Inhale, and return the torso to the centre.

Step 5: Twist & Pulse
Exhale, twist your torso to the left and pulse twice.

Step 6: Return
Inhale, and return to the centre.

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6 Top Teaching Tips For Spine Twist Pilates Exercise

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Tip 1: Abdominals
Pull your abdominals in so that your upper body is well supported.

Tip 2: Energy
Extend energy out your fingertips, through your heels, and out the top of your head.

Tip 3: Pelvis
Glue the pelvis to the mat (make sure it doesn't move).

Tip 4: Waist
Twist from the waist (not from the arms, shoulders, or neck).

Tip 5: One-piece Movement
The upper body, including the head, moves as one piece.

Tip 6: Taller
Feel as if you are growing taller on the inhale.

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3 Beginner Modifications For Spine Twist Pilates Exercise

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Beginner Modification 1: Folded Towel
Place a small pillow or folded towel under your hips.

Beginner Modification 2: Arms Folded
Fold the arms over your chest at the heart centre.

Beginner Modification 3: Hands
Rest the hands lightly on your shoulders.

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4 Advanced Modifications For Spine Twist Pilates Exercise

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Advanced Modification 1: Saw Stretch On Wunda
Saw Stretch On Wunda pilates exercise

Advanced Modification 2: Side Crunch Twist On Swiss Ball
Side Crunch Twist On Swiss Ball pilates exercise

Advanced Modification 3: Spine Twist With Band
Spine Twist With Band pilates exercise

Advanced Modification 4: Rollback Twist With Band
Rollback Twist With Band pilates exercise

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“Change happens through movement and movement heals.” - Joseph Pilates

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9 Amazing Benefits Of Twist Pilates Exercises

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Benefit 1: Aid Digestion
Twists are said to aid digestion

Benefit 2: Create Space Between The Vertebra
Twists create space between the vertebrae which improves posture.

Benefit 3: Detoxifying
BKS Iyengar said twists are detoxifying because of the squeeze and soak action.

Benefit 4: Improved Posture Leads To Reduced Anxiety
Twists improve posture by creating more space in your spine. More space in your spine means better posture, and better posture means less anxiety.

Benefit 5: Instant Energy Hit
Twists are a bit like eating pasta – they give an instant energy lift. Whenever your energy is low, if you do a twist you’ll instantly top up your energy supplies.

Benefit 6: Long & Healthy Soft Tissue
Twists help the supportive soft tissue go from short and dysfunctional, to long and healthy (twists extend muscles to their full length).

Benefit 7: Oil The Joints
Twists prevent joints from hardening and fusing.

Benefit 8: Perfect Counter Exercise For Forward & Back Bends
Twists are perfect exercises to do immediately after a bunch of strong back bends and/or forward bends.

Benefit 9: Spine Mobility
Twists rotate the spine and stretch back muscles.

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