Back Rotation

How to Teach the "Back Rotation" Pilates Exercise, Including 15 Modifications, 10 Teaching Tips, and a 30-Minute Workout Plan

Greetings fellow Pilates teacher or serious student. My name is George Watts. I'm the creator of the Online Pilates Lesson Planner.

The "Back Rotation" Pilates exercise is an excellent way to enhance spinal mobility, core strength, and flexibility.

In this blog, I’ll explore how to teach the Back Rotation exercise, provide 15 modifications to suit different fitness levels, and offer a 30-minute workout plan with this exercise.

6 Teaching Steps for the Back Rotation Pilates Exercise

Step 1: Start Position
Lie on your back with your knees bent and arms by your sides.

Step 2: Press Lower Back
Press your lower back into the floor to engage your core.

Step 3: Lift Knees
Keeping your knees together, lift them above your abs.

Step 4: Extend Arms
Extend your arms straight out to the sides.

Step 5: Lower Legs
Lower your legs to the right, deepening the stretch with each exhale.

Step 6: Repeat on Opposite Side
Return to the starting position and repeat the movement on the left side.

10 Teaching Tips for the Back Rotation Pilates Exercise

Tip 1: Controlled Movement
Ensure movements are slow and controlled to maximise the benefit.

Tip 2: Keep Knees Together
Encourage students to keep their knees together to engage the core effectively.

Tip 3: Breathe Consistently
Remind students to exhale as they lower their legs and inhale as they return to the starting position.

Tip 4: Maintain Neutral Spine
Emphasise maintaining a neutral spine throughout the exercise to protect the lower back.

Tip 5: Shoulder Position
Keep the shoulders relaxed and grounded to avoid unnecessary tension.

Tip 6: Depth of Rotation
Advise students to rotate only as far as they can maintain control, gradually increasing range as flexibility improves.

Tip 7: Engage Core
Constantly remind students to engage their core to support the spine and enhance stability.

Tip 8: Smooth Transitions
Encourage smooth transitions between sides without jerky movements to prevent strain.

Tip 9: Foot Position
Keep feet together and flexed to engage the legs and improve alignment.

Tip 10: Use Props
Suggest using props like a small pillow or block under the knees if needed for added support and comfort.

15 Modifications for the Back Rotation Pilates Exercise

Modification 1: Seated Back Rotation
Perform the back rotation while seated, rotating the upper body side to side.

Modification 2: Stability Ball
Place your feet on a stability ball to increase instability and core engagement.

Modification 3: Leg Extension
Extend one leg out straight while performing the rotation.

Modification 4: Resistance Band
Use a resistance band around your knees to add resistance.

Modification 5: Single Leg Drop
Lower one leg at a time for a gentler version.

Modification 6: Arms Overhead
Extend your arms overhead instead of out to the sides.

Modification 7: Ankle Weights
Add ankle weights for increased resistance.

Modification 8: Elevated Legs
Perform the exercise with your legs elevated on a block or chair.

Modification 9: Small Range of Motion
Reduce the range of motion for beginners.

Modification 10: Pulses
Add small pulsing movements when your legs are at the lowest point.

Modification 11: Bosu Ball
Lie on a Bosu ball to challenge your balance.

Modification 12: Knees to Chest
Bring your knees to your chest before lowering them to the side.

Modification 13: Crossed Ankles
Cross your ankles and lower your legs to the side.

Modification 14: Arm Circles
Add arm circles while performing the leg rotation.

Modification 15: Combined Movement
Combine the back rotation with a leg extension or bicycle movement.

30-Minute Workout Plan With the Back Rotation Pilates Exercise

Warm-Up:

Exercise 1: Spinal Rolls
Begin with spinal rolls, standing tall and slowly rolling down your spine to touch your toes, then rolling back up.

Exercise 2: Cat-Cow
Cat-cow stretches on all fours, alternating between arching and rounding your back.

Exercise 3: Hip Circles
Finish the warm-up with hip circles, making large circles with your hips to loosen the lower back and hips.

Main Workout:

Exercise 4: Back Rotation
Start with the Back Rotation exercise, focusing on slow, controlled movements.

Exercise 5: Modified Back Rotation with Resistance Band
Incorporate a resistance band around your knees for added challenge.

Exercise 6: Plank to Downward Dog
Move into plank to downward dog, lifting your hips into downward dog and returning to plank.

Exercise 7: Back Rotation with Leg Extension
Perform back rotation with one leg extended for added core engagement.

Exercise 8: Bird-Dog
Perform bird-dog on all fours, extending opposite arm and leg and switching sides.

Exercise 9: Back Rotation with Pulses
Add small pulsing movements at the end of each rotation.

Exercise 10: Side Plank
Transition into a side plank, holding for a period and focusing on core engagement.

Exercise 11: Back Rotation with Arm Circles
Combine back rotation with arm circles for an additional challenge.

Exercise 12: Bridge Pose
Move into bridge pose, lying on your back and lifting your hips into a bridge while engaging glutes and core.

Exercise 13: Seated Back Rotation
Finish the main workout with seated back rotations for a gentler version.

Cool Down:

Exercise 14: Child’s Pose
Start with child’s pose, sitting back on your heels and stretching your arms forward.

Exercise 15: Thread the Needle
Move into thread the needle, sliding one arm under the opposite arm while resting your shoulder and head on the mat.

Exercise 16: Seated Forward Fold
Transition into a seated forward fold, sitting with legs extended and reaching forward to hold your feet or shins.

Exercise 17: Supine Twist
Finish with a supine twist, lying on your back and bringing one knee across your body into a twist.

Exercise 18: Deep Breathing
Conclude with deep breathing, sitting comfortably with eyes closed and taking deep breaths in through your nose and out through your mouth.

All these Pilates exercises are available within the Online Pilates Lesson Planner.

Conclusion

Teaching the Back Rotation exercise in Pilates requires attention to form and engagement of the core muscles. By adding modifications, you can tailor the exercise to different fitness levels and needs.

The Online Pilates Lesson Planner offers over 1000 Pilates pre-filled exercises and over 100,000 pre-filled Pilates workouts. Users can create their own Pilates workouts in under 5 minutes.

Happy teaching!