PILATES EXERCISES FOR SPINE MOBILITY AND FLEXIBILITY - EXERCISES-PILATES
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Pilates Exercises for Spine Mobility and Flexibility




We make our spine more mobile and flexible thanks to specific Pilates exercises.

lateral right + left X 4
  • lateral extension to the ground right + left X 4
  • back stretching (spine stretch) to the ground X 4
  • back stretched forward, torso swings right and left X 4
  • quadrupedal
  • belt mobility (lower back) X 4
  • cat column mobility by bringing the pelvis on the heels X 4
  • position of the child
  • sitting with outstretched legs open
  • scapular mobility X 4
  • column elongation (spine stretch) X 4 + 4 springs X 2
  • lateral extensions DX + SX X 4
  • left leg bent forward and right leg bent behind
  • lateral extensions (mermaid) left + right X 4
  • left side stretch (mermaid) + left chest twist + right side stretch X 4
  • right leg bent forward and left leg bent behind
  • lateral extensions (mermaid) right + left X 4
  • right side stretch (mermaid) + right chest twist + left side stretch X 4
  • legs apart
  • lateral extensions right + left X 2
  • column elongation (spine stretch) X 2
  • legs crossed
  • right + left torso twist
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    Watch the Pilates video lesson and do the exercises to make the spine flexible and mobile, so as to improve the health and well-being of the back