3 Neutral Spine Exercises

12/8/2018

Completing warm-up exercises before you start your Pilates session helps you release any tension held in your body and stretches your muscles to prepare them for the more demanding movements to come. These warm-up exercises also are effective as a morning stretch routine or a quick way to unwind after a stressful day. Whatever time of day you choose to complete them, take your time as you progress through the movements and focus on following the directions.

Basic Arm Stretches

Stand hip width apart, extend both arms bring your left arm in front of you. Take your right hand under your left arm. Keep your elbow at shoulder height as you use your right hand to pull your left arm across your body. Keep your shoulders even. Enjoy a light stretch behind your shoulder and through the chest, especially as your bring your arms back out

Pilates Lateral Side Stretch

This exercise helps to increase the flexibility of the back and relieve tight muscles in the back. Stand in neutral position hip width apart. while inhaling, bring your right arm up. Bring the arm up over head height. The palm of the hand should be facing toward the person. As you exhale slide the left hand down the side of the leg whilst keeping the neck and shoulders relaxed. Ensure that the body weight is even in both feet. As you inhale, slowly rotate your head to look at your palm. As you exhale, slowly rotate the head and look at the hand on the side of your body. As you inhale, look up again at your raised palm. As you exhale bring your body slowly back up. Slowly bring your arm down to the side of the body

Half / Forward Roll

Half Roll
This exercise targets the upper spine. Stand in neutral. Bring your head forward as you inhale, Whilst still inhaling bring your neck and shoulders forward as well. As you exhale, slowly begin to bend the back keeping your head and shoulders loose and comfortable. Bend till your shoulders are level with your waist. Whilst exhaling bring your body slowly back up. Come back to standing in neutral position. Repeat 2-3 times in a continuous motion.

Full Roll
This exercise targets the upper spine. Stand in neutral. Bring your head forward as you inhale, Whilst still inhaling bring your neck and shoulders forward as well. As you exhale, slowly begin to bend the back keeping your head and shoulders loose and comfortable. Bend till your shoulders are level with your waist. Whilst exhaling bring your body slowly back up. Come back to standing in neutral position. Repeat 2-3 times in a continuous motion.