Spine Stretch Forward
Mat Pilates how-to and muscles worked in 3D
Nod the head a little and round forwards through the upper back.
Preparation
Sit with the legs forwards, a little wider than hip-width, and arms at shoulder height. Avoid locking the knees; ask your instructor for sitting adjustments if needed.
Use a non-slip mat and enough space. Review the method you learned from your instructor.
Four movement phases
1. Set up
Sit with the legs forwards, a little wider than hip-width, and arms at shoulder height. Avoid locking the knees; ask your instructor for sitting adjustments if needed.
Breathing example: Inhale
2. Movement
Nod the head a little and round forwards through the upper back.
Breathing example: Exhale
3. Observe
Keep the sitting bones and legs settled and check shoulder position.
Breathing example: Keep breathing
4. Complete the cycle
Lengthen the back progressively to return to the starting seated position.
Breathing example: Inhale
Observation points
Keep the sitting bones and legs settled and check shoulder position.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. The content is being produced under the supervision of CoconeRu. Move and reviewed in stages. This does not provide medical advice or an individual exercise prescription.
Match the name with the movement
The lesson name is Spine Stretch Forward. Similar names can refer to different setups, support points or teaching intentions. Compare this preparation and its four phases with the variation you learned.
What to check in 3D
- Pause the start and identify contact with the mat, bar or carriage.
- Choose a phase and view the limbs and trunk from another angle.
- Read the return and breathing cue, then note a question for your instructor.