Pilates · Beginner
Spine stretch forward
Spine stretch forward is a seated pilates mat exercise where you round forward over your legs one section of the spine at a time, then stack back up to sitting tall. It stretches the back and hamstrings while training the abdominals to lift as you curl. It is not a reach for your toes, so think up and over rather than down.
How to do Spine stretch forward
- 1Sit tall with your legs straight, a little wider than your hips, and your feet flexed.
- 2Sit on a folded blanket or bend your knees slightly if you cannot sit upright on your sit bones.
- 3Reach your arms forward at shoulder height, palms down.
- 4Inhale and lengthen up through the crown of your head.
- 5Exhale, nod your chin, and round forward one vertebra at a time, drawing your belly back as you reach.
- 6Keep your pelvis upright and still so the curve comes from your spine, not from tipping your hips forward.
- 7Inhale and roll back up from the base of your spine, stacking one vertebra at a time until you sit tall.
- 8Repeat for four to six slow reps.
Common mistakes and how to fix them
The hips tip forward instead of the spine rounding.
Keep your sit bones heavy and your pelvis upright, and think of curling up and over a large ball.
The head drops first and the neck strains.
Nod your chin lightly and let the curl travel down through your upper, middle, and lower back in order.
The arms drop toward the floor to reach farther.
Keep your arms reaching straight forward at shoulder height and let the stretch come from your back.
The roll up happens all at once.
Stack back up slowly from the base of your spine, with your head arriving last.
Modifications
- Sit on a folded blanket to help your pelvis stay upright.
- Bend your knees and rest your feet flat on the mat.
- Rest your fingertips on the mat between your legs and slide them forward as you curl.
- Sit cross legged if straight legs feel too strong.
Benefits
- Stretches the back and hamstrings.
- Trains movement through each vertebra in turn.
- Builds abdominal control as you curl.
- Practices sitting tall with a stacked spine.
Breath
Inhale to sit tall, then exhale as you round forward and draw your belly back. Inhale as you stack your spine back up.
Take care
Take care with lower back or hamstring injuries, and keep the curve gentle if your back feels sensitive. Stop if you feel sharp pain.
Spine stretch forward questions
What is spine stretch forward good for?
It stretches the back and hamstrings while training your abdominals to support a rounded spine. Many people also use it to feel how each section of the back moves.
Is spine stretch forward the same as a seated forward fold?
Not quite. In a seated forward fold you hinge from the hips with a long spine, while in spine stretch forward your pelvis stays upright and your spine rounds into a C curve.
What if my hamstrings are too tight for spine stretch forward?
Bend your knees slightly or sit on a folded blanket. Sitting upright on your sit bones matters more than keeping your legs straight.
