Pilates · No equipment
Spine Stretch Forward
Spine Stretch Forward is a mat pilates exercise for the back and hamstrings.
The animated figure highlights the muscles worked.
How to do it
- Sit tall, legs a little wider than the hips, feet flexed
- Breathe out and round forward one vertebra at a time
- Stack back up to tall sitting
How much to do
What BindTrue’s pilates plans use, by experience:
- Beginner
- 2 × 5 slow reps
- Some experience
- 2 × 6 slow reps
- Experienced
- 3 × 8 slow reps
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Pilates Core & Tone Core A: 2 × 6 slow reps · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.