Commonly Asked Questions: The Mystery Behind Spine Stretch Forward

Ang, I am reading the Pilates Style Mag nov/dec issue & pg 50 spine stretch forward does not roll back on the pelvis like we did at the workshop. Which way is correct & safe to do in class? I am confused on this exercise again. Debi Frey, PTA Great Falls, MT

Thanks for your question Debi as this is an exercise that is frequently confusing to many Pilates Practioners and students alike.

The key to Spine Stretch Forward is to NOT hinge/tip forward at the waist, but to maintain a rounded back and stable pelvis to ensure a true stretch throughout the spine vs turning it into a hamstring stretch. In Pilatesstyle Magazine (Nov/Dec 2011) on pg 50 you will notice they mention "keep your deep back muscles (which would be Quadratus Lumborum and deep spinal extensors) engaged". The model does not have very much lumbar spine flexibility so that can be confusing if you are trying to assess the movement visually. The purpose is spinal stretch and pelvic girdle stability. In order to achieve this two fold, you must deeply engage the abdominals to keep from "hinging" forward at the waist while reaching forward over the toes (thus the slight posterior pelvic tilt to initiate the movement.)

I would reword the passage in Pilatesstyle as they emphasize engaging the deep back muscles but don't clarify what they mean by "engage". We are trying to stretch the spinal extensors and thus must deeply flex them to achieve this goal vs keeping them extended and in their active state.

On a side note, the Classic Version of "Spine Stretch" in RETURN TO LIFE THROUGH Contrology, by Joe Pilates, he does hinge at the waist and adds a forward stretch with 3 pulses that take you further forward into the stretch. So, we need to be very clear to our clients as to the version we are asking them to perform and what the overall purpose behind the exercise is.

JOE'S CLASSIC VERSION OF "SPINE STRETCH":
1. Spread legs as wide apart as possible. Draw toes upward and backward.
2. Rest palms flat on mat, with outstretched arms and chin to chest. Begin reaching forward with three (3) successive movements as far forward as possible with the abdomin "drawn" in.

Lower Back Pain and Pilates

Lower back pain is a common ailment. It can be caused by weak abdominal muscles. Specifically, the transversus abdominus which should involuntarily contract with the multifidus along the spinal column. If the transversus is weak, or the co-contraction does not occur due to some other muscular weakness, lower back "spasms" can occur. A "spasm" can be defined as a tightening of a group of muscle that is not relieved through movement. If a muscle spasm is not treated through muscle relaxants or some other modality, scar tissue can build up which ultimately causes range of motion to decrease.

A few basic Pilates exercises can help in aiding the transversus and multifidus co-contraction for relief of lower back pain.

Prone Extension

Lay on your stomach and place your hands on your lower back. Pull your abdominals in towards your spine. Clasp your hands together and reach them towards you heels as you lift your chest off of the floor. * It is important to pull your abdominals up before you lift your chest off of the floor.

Bridging

Lay on your back and pull your abdominals in and towards your spine. Press your lower back flat into the floor and hold for 10 seconds. Release and repeat. Advance to lifting your pelvis one inch off of the mat as you pull your abdominals in. Once this can be done with no pain, begin to lift your pelvis higher, one inch at a time until you are in a full bridge.

Modified Roll Over

Lay on your back. Place your hands in a triangle shape and place them under your sacrum, just below your lower back. Press your lower back into the floor as you pull your abdominals in. Gently press upward with your hands as you lift your pelvis one inch off of the floor. Try to hold your pelvis off of the floor for one second and then slowly lower back down to the floor. Advance to lifting and holding for two seconds and slowly lower, three seconds, etc.