{"id":60071,"date":"2020-10-30T07:32:10","date_gmt":"2020-10-30T07:32:10","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/spine-stretch-2\/"},"modified":"2023-03-07T17:18:49","modified_gmt":"2023-03-07T17:18:49","slug":"spine-stretch-2","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/spine-stretch-2\/","title":{"rendered":"Spine Stretch Prep"},"content":{"rendered":"

Sit tall with legs extended at shoulder distance apart. Feet flexed. Arms reach forward parallel to floor. Palms face down. Exhale, roll forward through spine, drawing abs in. Keep arms parallel to floor. Inhale, roll back to start position.<\/p>\n

How To Teach Spine Stretch Pilates Exercise<\/strong><\/span><\/h2>\n
\n

The “Spine Stretch Prep” is a perfect preparation exercise for the Spine Stretch pilates exercise<\/a>. You’ll give your hamstrings and abdominals a wonderful stretch. If you have back pain or back injury avoid this exercise and try one of the beginner modifications (see below) such as having your knees bent (to take the pressure off your spine).<\/p>\n
\n

Position:<\/strong> 8 of 34
\nPrevious Position: <\/strong>Double Leg Stretch<\/a>
\nNext Position: <\/strong>Rocker With Open Legs<\/a>
\nAlso Known As: <\/strong>
\nCategory:<\/strong> Pilates Matwork
\nLevel:<\/strong> Intermediate
\nBenefits:<\/strong> Spinal articulation. Strengthens hip extensors.
\nPrecautions:<\/strong> Back injury.<\/p>\n

6 Teaching Steps For Spine Stretch Pilates Exercise: Infographic<\/strong><\/h3>\n

\"Spine<\/a><\/p>\n

Step 1: <\/strong>Sit tall
\nSit tall. Straighten your legs and flex your feet.<\/p>\n

Step 2:  <\/strong>Reach
\n<\/strong>Reach arms forward parallel to the mat. Palms face down.<\/p>\n

Step 3: <\/strong>Roll Forward
\n<\/strong>Exhale, and roll forward through the spine.<\/p>\n

Step 4: <\/strong>Ab
\nDraw abdominals in.<\/p>\n

Step 5: <\/strong>Arms
\n<\/strong>Keep arms parallel to the mat.<\/p>\n

Step 6: <\/strong>Finish
\nInhale, and roll up the stacking spine to return to start.<\/p>\n

3 Top Teaching Tips For Spine Stretch Pilates Exercise<\/strong><\/h3>\n

Tip 1:<\/strong> C Curve
\nWork your C Curve to stretch your spine and strengthen your abs.<\/p>\n

Tip 2:<\/strong> Preparation
\nExplain this to your students: “Spine stretch is a sitting down preparation for the next exercise “Rocker With Open Legs”.<\/p>\n

Tip 3:<\/strong> Imaginary friend
\nImagine a friend is holding your hips and lifting them up.<\/p>\n

6 Modifications For Spine Stretch Pilates Exercise: Infographic<\/strong><\/h3>\n

\"Spine<\/a><\/h3>\n

5 Beginner Modifications <\/strong>For Spine Stretch Pilates Exercise<\/strong><\/h3>\n

Beginner Modification 1:<\/strong> Bent Knees
\nBend your knees to reduce pressure on your back<\/p>\n

Beginner Modification 2:<\/strong> Folded Blanket I
\nPlace a folded blanket (or Yoga bolster) under your knees.<\/p>\n

Beginner Modification 3:<\/strong> Folded Blanket I
\nSit on a folded blanket or a Yoga block.<\/p>\n

Beginner Modification 4:<\/strong> Sit Cross-legged
\nSit cross-legged to eliminate hamstring involvement.<\/p>\n

Beginner Modification 5:<\/strong> Sit In A Chair
\nSit in a chair to eliminate hamstring involvement.<\/p>\n

2 Advanced Modifications <\/strong>For Spine Stretch Pilates Exercise<\/strong><\/h3>\n

Advanced Modification 1:<\/strong> Strap
\nUse a strap around your feet to provide leverage.<\/p>\n

Advanced Modification 2:<\/strong> Ankles
\nHold onto your ankles or toes to provide leverage.<\/p>\n
\n

Free Joseph Pilates Lesson Plan <\/span><\/strong><\/h2>\n
\n

You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises<\/a>.<\/p>\n
\n

The 34 Joseph Pilates Exercises <\/span><\/strong><\/h2>\n
\n

Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…<\/strong><\/p>\n

Bicycle<\/a>, Boomerang<\/a>, Control Balance<\/a>, Cork Screw<\/a>, Crab<\/a>, Double Kick<\/a>, Double Leg Stretch<\/a>, Hip Twist<\/a>, Hundred<\/a>, Jack Knife<\/a>, Leg Pull<\/a>, Leg Pull Front<\/a>, Neck Pull<\/a>, One Leg Circles<\/a>, One Leg Kick<\/a>, One Leg Stretch<\/a>, Push Up<\/a>, Rocker With Open Legs<\/a>, Rocking<\/a>, Roll Over<\/a>, Roll Up<\/a>, Rolling Back<\/a>, Saw<\/a>, Scissors<\/a>, Seal<\/a>, Shoulder Bridge<\/a>, Side Bend<\/a>, Side Kick<\/a>, Side Kick Kneeling<\/a>, Spine Stretch<\/a>, Spine Twist<\/a>, Swan Dive<\/a>, Swimming<\/a>, and Teaser<\/a>.<\/p>\n

Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…<\/strong><\/p>\n

    \n
  1. Hundred<\/a><\/li>\n
  2. Roll Up<\/a><\/li>\n
  3. Roll Over<\/a><\/li>\n
  4. One Leg Circles<\/a><\/li>\n
  5. Rolling Back<\/a><\/li>\n
  6. One Leg Stretch<\/a><\/li>\n
  7. Double Leg Stretch<\/a><\/li>\n
  8. Spine Stretch<\/a><\/li>\n
  9. Rocker With Open Legs<\/a><\/li>\n
  10. Cork Screw<\/a><\/li>\n
  11. Saw<\/a><\/li>\n
  12. Swan Dive<\/a><\/li>\n
  13. One Leg Kick<\/a><\/li>\n
  14. Double Kick<\/a><\/li>\n
  15. Neck Pull<\/a><\/li>\n
  16. Scissors<\/a><\/li>\n
  17. Bicycle<\/a><\/li>\n
  18. Shoulder Bridge<\/a><\/li>\n
  19. Spine Twist<\/a><\/li>\n
  20. Jack Knife<\/a><\/li>\n
  21. Side Kick<\/a><\/li>\n
  22. Teaser<\/a><\/li>\n
  23. Hip Twist<\/a><\/li>\n
  24. Swimming<\/a><\/li>\n
  25. Leg Pull Front<\/a><\/li>\n
  26. Leg Pull<\/a><\/li>\n
  27. Side Kick Kneeling<\/a><\/li>\n
  28. Side Bend<\/a><\/li>\n
  29. Boomerang<\/a><\/li>\n
  30. Seal<\/a><\/li>\n
  31. Crab<\/a><\/li>\n
  32. Rocking<\/a><\/li>\n
  33. Control Balance<\/a><\/li>\n
  34. Push Up<\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

    Sit tall with legs extended at shoulder distance apart. Feet flexed. Arms reach forward parallel to floor. Palms face down. Exhale, roll forward through spine, drawing abs in. Keep arms parallel to floor. Inhale, roll back to start position. How To Teach Spine Stretch Pilates Exercise The “Spine Stretch Prep” is a perfect preparation exercise […]<\/p>\n","protected":false},"featured_media":66131,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[142,31],"pose_types":[36,44,47,45,39],"pose_anatomy":[55,56,58,59,60,61,63],"pose_chakras":[64,65,66],"pose_therapy":[87,88,90],"pose_drishti":[],"pose_dosha":[101,100,99],"pose_meridian_lines":[],"class_list":["post-60071","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-matwork-seated-floor","pose_category-pilates-lesson-planner","pose_types-forward-bend","pose_types-prone","pose_types-seated","pose_types-seated-floor","pose_types-stretch","pose_anatomy-hamstrings","pose_anatomy-hips","pose_anatomy-lower-back","pose_anatomy-middle-back","pose_anatomy-neck","pose_anatomy-psoas","pose_anatomy-upper-back","pose_chakras-base","pose_chakras-sacral-centre","pose_chakras-solar-plexus-centre","pose_therapy-leg-congestion","pose_therapy-poor-posture","pose_therapy-varicose-veins","pose_dosha-kapha","pose_dosha-pitta","pose_dosha-vata"],"acf":[],"yoast_head":"\nHow to teach Spine Stretch Preparation pilates exercise<\/title>\n<meta name=\"description\" content=\"How to teach Spine Stretch Preparation pilates exercise. 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