Use this easy exercise to mobilize and strengthen your spine.

You’ve undoubtedly heard that Pilates is a fantastic method to strengthen your muscles, but it’s also a great approach to promote the health of your spine. Pilates helps avoid injuries and lessens aches and pains brought on by stiffness or muscle weakness by emphasizing both core strength and mobility.

Abby McLachlan, a Pilates instructor and the creator of a wellness studio in East Eden, has provided a basic Pilates exercise that will benefit your body and spine.

“Having a strong spine is crucial for health and wellbeing,” she states. “It keeps us moving, ensures we have good posture, and can move and do the daily activities for work and fun without pain or discomfort.”

With your arms at your sides, heels on the floor, and knees bent, lie on your back.

Take a breath to get ready. One vertebra at a time, lift your spine off the floor as you exhale, tilting your pelvis until you are in a bridge position. A straight line should be formed by the hips, knees, and shoulders.

Breathe in at the top and out slowly as you descend, one vertebra at a time, until you reach neutral.

Five to ten times over, repeat.

Place your hands beneath your shoulders and your knees beneath your hips to begin on your hands and knees position.

Take a deep breath to get ready, then release it as you round your spine and sink your chin into your chest.

Breathe in as you arch your back, raise your chin and eyes, and reverse the movement, one vertebrae at a time.

Repeat many times, moving mindfully and slowly.

Position your legs so that your right shin is parallel to your side and your left shin is parallel to the front of your body as you sit on the floor with your knees bent.

As you raise your right arm, place your left hand on the floor and take a breath.

Exhale to press into the floor and side-bend to the left. As though you were between two panes of glass, maintain your spine in a vertical plane.

After taking a breath to stand again, counter-stretch to the right.

After two repetitions, switch sides.

Pilates’s advantages for spinal health

According to McLachlan, strengthening the core is one of Pilates’ primary advantages.

“Pilates focuses on the core and a strong core creates better posture and less pressure on the spine, resulting in less likelihood of pain or injury,” she explains.