The spine stretch is a foundational Pilates seated exercise where you sit tall with legs extended and curl forward sequentially from head to tail. It teaches controlled spinal articulation, stretches the hamstrings and lower back, and improves overall spinal mobility.
Muscle Group
Back, Hamstrings
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Improves spinal articulation
- Stretches the hamstrings and lower back
- Teaches controlled segmental spinal movement
- Calming and restorative
- Foundational Pilates exercise
- No equipment needed
How to perform
- Sit on the floor with legs extended slightly wider than shoulder-width. Flex your feet (toes pointing up).
- Sit up tall with arms extended forward at shoulder height.
- Inhale to lengthen your spine.
- Exhale and begin curling forward from the top of your head.
- Sequentially round your spine vertebra by vertebra. Reach your arms forward between your legs.
- Continue until you feel a comfortable stretch through your spine and hamstrings.
- Inhale and restack your spine from the bottom up — tailbone, lower back, mid-back, upper back, head.
- Repeat 3 to 5 times.
FRONT VIEW
BACK VIEW
Abs
Primary
Traps
Primary
Lower Back
Primary
Hamstrings
Primary