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.

Pilates Exercises to avoid or modify with Osteoporotic clients

General: Extreme flexion and rotation of the Lumbar Spine.

Mat Exercises:

Roll over

Rolling Ball

Rocker with Open Legs

Saw

Swan Dive

Neck Pull

Shoulder Bridge

Spine Twist

Jack-Knife

Teaser

Hip Twist with Stretched Arms

Boomerang

Seal

Crab

Control Balance

Reformer Exercises:

Teaser

Down Stretch

Arabesque (Long stretch series)

Stomach Massage (Round back and Twist)

Short and Long Spine (Reformer/Trapeze)

Semi-circle

Thigh Stretch-Advanced

Kneeling Arms (Drawing Sword with rotation and Side bend overhead pull)

Snake/Twist

Corkscrew

Short box (Round back, Rotation, Spear a Fish

Knee Stretch (Round back)

Balance Control

Mermaid

Grasshopper

Bridge with Arm Pulls

Star

High Bridge

Trapeze Exercises:

Roll back

Magician

Ferris Wheel

Thigh Stretch

Kneeling Roll Down

Breathing

Push Through

Saw/Circular Saw

Teaser

Mermaid

Reverse Tower

Tower/Monkey

Short Spine

Semi-circle

All Hanging exercises

Pilates Chair Exercises:

Bridge with Pumps

Hamstring 1/Washer Woman

Hamstring 2

Hamstring 3

Seated Spine Stretch

Jackknife

Pike/Teaser

Handstand

Push-ups

Side Body Twist/Mermaid

Spear a Fish