Pilates Spine Stretch Forward

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Pilates Spine Stretch Forward demonstration

Exercise overview

Training details

Core Back Hamstrings

Equipment

Bodyweight

Sets × reps

2 × 8

Rest

30 sec

How to perform it

Step-by-step instructions

01Sit tall with the legs extended about hip width and the feet gently flexed.
02Reach both arms forward at shoulder height and lengthen the crown of the head upward.
03Exhale and curl the chin and upper spine forward one segment at a time as the hands reach ahead.
04Continue only as far as you can keep the hips grounded and the movement smooth rather than collapsing onto the legs.
05Inhale to stack the spine back upright from the lower back through the head, then repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSeated Forward Spine Curl

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Alternatives

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