Pilates Workouts -Spine Press
Spine Press:
This movement mobilizes and stretches the lower spine. It is a good one to try whenever your lower back feels stiff, especially if you have been sitting for a long period, at your desk for example. The curve of the spine should be very subtle. Take care not to over-curve your spine as you may “pinch” the muscles in the lower back. If it feels uncomfortable to curve your spine, or you have problems with your lower back, you may want to perform the second part of the movement only. When you tilt your pelvis, initiate the movement by imagining you are pressing your navel towards your spine. Avoid collapsing into the movement by lengthening your spine.
Purpose: To mobilize and stretch the lower back.
Target Muscles: Erector spinae and abdominals.
Repetitions: Stretch twice, hold for 30 seconds each.
1. Stand a short distance away from the wall, with your back against the wall, your knees bent and your arms by your sides. Lengthen up and glide your shoulder blades down your spine.
2. Inhale, and as you exhale, push your spine flat against the wall by tilting your pelvis and contracting your abdominals. Keep your head in alignment. Try not to collapse into the movement. Keep your abdominals hollowed.
Checkpoints:
– Do not over-curve your spine
– Keep the abdominals
– Keep your head in alignment.
