Using Classical Pilates Exercises to Strengthen and Stretch the Lower Back

What It Is

Many years ago, Joseph Pilates explained that his method was the balance of the physical, mental and spiritual. In Pilates, we create relaxed effort in every exercise. The ideal Pilates exercise is able to stretch and strengthen the body at the same time while easily flowing from one sequence to the next. This is one of the reasons that Pilates is known by professional athletes around the world as the ultimate way to build functional strength.

Hopefully, you have been practicing the Pilates-based stretches in my last entry. These will help to prepare you for Classical Pilates exercises to come (the Spine Stretch Forward and the Roll Up) which will challenge your ability to undulate between flexion and extension in a fluid and connected manner.

Our Goal

To use the following Pilates exercises as a way to continue our goals of avoiding future problems in the low back, hips and knees, and/or to repair damage that’s already been done.

Here’s How

Try these two exercises that each combine strength and flexibility for a serious challenge.

Exercise – Spine Stretch Forward

This exercise not only articulates the spine, but it works the deep abdominals and reinforces good posture.

• Inhale. Sit up tall on a mat with your legs straight out in front of you. Your feet should be hip distance apart with the feet flexed (toes stretch toward your body). Extend your arms straight out in front of you at shoulder height.
• Keep the pelvis upright, exhale and candy-cane the upper body forward. By candy-cane, I mean that you should avoid rounding the back into a C shape. Instead, round your upper back and hinge at the bottom of your rib cage. Keep your lower back straight. Imagine that there’s a light coming out the top of your head. You want to shine that light onto the wall in front of you. You want to reach out of your fingertips and grow out the crown of your head.
• Keep reaching the arms and legs forward as the belly and hips reach back into position.
• On your next exhale, slowly stack the spine back up to the starting position. Keep the hips and pelvis stable and upright throughout.
• Repeat three times.

Modifications:

• If you experience tight hamstrings—bend the knees.
• If you experience a tight lower back—sit on one or two folded blankets.