The perfect spine twist.
One of our *favourite* classical Pilates exercises, the Spine Twist can feel soooo good: spinal mobility, hip flexibility, shoulder stability, and abdominal strength combine in an excise that looks much easier than it feels!
Below are some tips to set up for the perfect spine twist:
1. Sit up straight with your pelvis, ribcage, and head aligned.
2. (If your hamstrings are tight, sit on a bolster or rolled towel so that you can really sit up straight!)
3. Press your legs together to engage your inner thighs – this will help you to engage your core + sit up taller.
4. Open arms to the side + pull shoulder blades together by widening across your collarbones – this keeps you from thrusting your chest forward and locking out your shoulders (both will decrease your spinal mobility).
5. Begin the twist from your lower ribs – imagine that your upper body twists left, as your lower abdominals counter the twist to the right.
6. (You can think about your right hip pulling back slightly as you twist your body to the left.)
7. Make sure you keep equal weight on both side of your pelvis as you twist – you tend to lean to the side you’re twisting to.
8. Keep those arms out to the side – the twist comes from your spine!
9. Use your breath to guide your movement – each exhale will allow you to go just a little bit further into range.
10. Enjoy!
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