A Pilates teacher says these three exercises will give you “better spine health for life”

by Universalwellnesssystems February 19, 2025

written by Universalwellnesssystems February 19, 2025

You’ve probably heard of Pilates as a great way to build strength, but it’s also a great way to support spinal health. By focusing on both core strength and mobility, Pilates prevents injuries and reduces pain and pain caused by stiffness and muscle weakness.

Pilates instructor and founder of Wellbeing Studio East of Eden Abby McLachlan shares a simple Pilates routine that will thank you for your spine and body.

“Having a strong spine is extremely important for health and well-being,” she says. “It keeps us moving, ensures we have a good attitude and can move our daily activities for work and enjoyment without pain or discomfort.”

How to do bone and spine health Pilates routine

This routine has three movements:

Scroll down and give step-by-step instructions on how to do them and how to watch the above videos.

bridge

Bend your knees and lie on your back on the floor, your heels and arms.
Inhale to prepare. Exhale, tilt your pelvis and peel one vertebra at a time from the floor until you reach the bridge position. The hips, knees and shoulders should form a straight line.
Slowly exhale one vertebra at a time downwards until inhaling at the top and then return to neutral.
Repeat 5 to 10 times.

Cat/Cow

Start on your hands and knees, then place your hands below your hips.
Inhale deeply to prepare, exhale with your spine bent, round it upwards and push your chin towards your chest.
Reversing movements will reverse one vertebra at a time, arching the back, lifting the chin and gaze.
Repeat several times and move slowly with control and consciousness.

Mermaid

Sit on the floor and bend your knees and place your feet so that your left hanging is parallel to your body and your right shin is parallel to your side.
Place your left hand on the floor and suck it in when you reach your right arm.
Exhale to the side bend to the left and push it into the floor. Place your spine in a vertical plane as if it were between two glasses.
Suck back upright and counter stretch to the right.
Repeat twice and then switch sides.

The Benefits of Pilates for Spine Health

McLachlan explains that one of the main benefits of Pilates is its ability to improve core strength.

“Pilates focuses on the core, and a strong core creates better posture, reduces pressure on the spine, and reduces the chances of pain and injury,” she says.

This routine also actively recruits the spine through several planes of movement, such as flexion, extension, and lateral bending. Adding twists or rotations to a mermaid exercise will help your spine function through all of its basic exercise patterns. Doing this regularly will help you stay flexible.

“These movements are the perfect stretches to do every day and take only a few minutes, but they can improve spinal health for life,” adds McLachlan. Try it first when you wake up and aim to practice several times throughout the week.

I bought a pilates mat

You can perform the above routines on any type of exercise mat, but choosing a Pilates mat (like below) can benefit from thicker, more troublesome surfaces.

For sale

Stott Pilates Deluxe Pilates Mat

budget

bestseller

Thick mat with Amazon basic straps

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