Exercise guru emphasizes that these three Pilates moves can enhance spinal well-being and correct posture
Pilates offers numerous benefits for spine health, primarily through strengthening core and postural muscles, improving spinal flexibility and mobility, enhancing posture, and reducing back pain and tension.
Three Simple Bodyweight Exercises for a Healthier Spine
Abby McLachlan, a Pilates Instructor and Founder of East of Eden, shares three easy bodyweight exercises that can help strengthen and mobilize the spine. These exercises require minimal equipment, often just a mat, and can be safely performed regularly to improve spine health.
The Bridge
To perform the Bridge exercise, lie on the floor with the back and shoulders flat, arms by the side, pelvis neutral, knees bent, and heels on the mat. Raise your hips off the floor, forming a bridge shape with your body. Repeat this movement 5-10 times.
Cat-Cow
Assume a quadruped position on the mat, inhale deeply, and flex the spine to create a c-shape, looking towards the belly button at the bottom of the exhale. Reverse the movement on inhale, coming into extension, and look at the top corner of the wall at the top of the breath. Repeat this movement 5-10 times.
Mermaid
To perform the Mermaid exercise, sit on the mat with legs bent to the right side of the body, both knees at a 90-degree angle. Repeat this movement 5-10 times on each side, bending the legs around to the left side of the body on the second repetition.
Rolling Like a Ball
Sit on your sit bones, hug your knees to your chest, and gently roll back and forth on your spine’s length to massage the spine, promote spinal flexion, and engage the core.
These exercises can help protect the lower back, boost posture, and enable free movement for daily tasks. It is advisable to consult a healthcare provider before starting Pilates, especially if there are existing spinal conditions.
A healthy, strong spine is crucial for being able to move freely and perform daily tasks without discomfort. Pilates, with its focus on moving the spine in all directions, is one of the best forms of exercise for keeping the spine strong and healthy.
Consider incorporating the science-backed fitness-and-exercise routine of Pilates into your health-and-wellness regimen, as it offers numerous benefits, such as strengthening the spine, improving posture, and reducing back pain and tension. By performing exercises like the Bridge, Cat-Cow, Mermaid, and Rolling Like a Ball, you can contribute to a stronger, healthier spine.
