Spine Stretch
| Similar Pose Names: | Seated Forward Bend,Seated Forward Fold,West Stretch |
|---|---|
| Category: | Matwork |
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How To Teach Spine Stretch Pilates Exercise
Position: 8 of 34
Previous Position: Double Leg Stretch
Next Position: Rocker With Open Legs
Also Known As:Â
Category: Pilates Matwork
Level: Intermediate
Benefits: Spinal articulation. Strengthens hip extensors.
Precautions: Back injury.
6 Teaching Steps For Spine Stretch Pilates Exercise: Infographic
Step 1: Sit tall
Sit tall. Straighten your legs and flex your feet.
Step 2:Â Reach
Reach arms forward parallel to the mat. Palms face down.
Step 3: Roll Forward
Exhale, and roll forward through the spine.
Step 4: Ab
Draw abdominals in.
Step 5: Arms
Keep arms parallel to the mat.
Step 6: Finish
Inhale, and roll up the stacking spine to return to start.
3 Top Teaching Tips For Spine Stretch Pilates Exercise
Tip 1: C Curve
Work your C Curve to stretch your spine and strengthen your abs.
Tip 2: Preparation
Explain this to your students: “Spine stretch is a sitting down preparation for the next exercise “Rocker With Open Legs”.
Tip 3: Imaginary friend
Imagine a friend is holding your hips and lifting them up.
6 Modifications For Spine Stretch Pilates Exercise: Infographic
5 Beginner Modifications For Spine Stretch Pilates Exercise
Beginner Modification 1: Bent Knees
Bend your knees to reduce pressure on your back
Beginner Modification 2: Folded Blanket I
Place a folded blanket (or Yoga bolster) under your knees.
Beginner Modification 3: Folded Blanket I
Sit on a folded blanket or a Yoga block.
Beginner Modification 4: Sit Cross-legged
Sit cross-legged to eliminate hamstring involvement.
Beginner Modification 5: Sit In A Chair
Sit in a chair to eliminate hamstring involvement.
2 Advanced Modifications For Spine Stretch Pilates Exercise
Advanced Modification 1: Strap
Use a strap around your feet to provide leverage.
Advanced Modification 2: Ankles
Hold onto your ankles or toes to provide leverage.
Free Joseph Pilates Lesson PlanÂ
You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
The 34 Joseph Pilates ExercisesÂ
Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…
Bicycle, Boomerang, Control Balance, Cork Screw, Crab, Double Kick, Double Leg Stretch, Hip Twist, Hundred, Jack Knife, Leg Pull, Leg Pull Front, Neck Pull, One Leg Circles, One Leg Kick, One Leg Stretch, Push Up, Rocker With Open Legs, Rocking, Roll Over, Roll Up, Rolling Back, Saw, Scissors, Seal, Shoulder Bridge, Side Bend, Side Kick, Side Kick Kneeling, Spine Stretch, Spine Twist, Swan Dive, Swimming, and Teaser.
Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…
- Hundred
- Roll Up
- Roll Over
- One Leg Circles
- Rolling Back
- One Leg Stretch
- Double Leg Stretch
- Spine Stretch
- Rocker With Open Legs
- Cork Screw
- Saw
- Swan Dive
- One Leg Kick
- Double Kick
- Neck Pull
- Scissors
- Bicycle
- Shoulder Bridge
- Spine Twist
- Jack Knife
- Side Kick
- Teaser
- Hip Twist
- Swimming
- Leg Pull Front
- Leg Pull
- Side Kick Kneeling
- Side Bend
- Boomerang
- Seal
- Crab
- Rocking
- Control Balance
- Push Up
