Pilates Spine Stretch Forward

A forward flexion stretch performed sitting that lengthens the posterior chain and hamstrings.

Instructions

1. Sit upright on the mat with your legs extended in front of you, feet together or hip-width apart.
2. Place your arms in front of you with hands on your legs or extended forward at shoulder height.
3. Inhale to prepare your core and lengthen your spine.
4. Exhale and slowly round your spine, articulating vertebra by vertebra as you fold forward.
5. Lower your head gently and allow your arms to guide the stretch, reaching toward your feet.
6. Hold the deepest point of the stretch for a moment, feeling the length along your entire back body.
7. Inhale and slowly roll your spine back up, stacking each vertebra one at a time until you return to upright.
8. Repeat for the prescribed number of repetitions.

Tips

• Move slowly and mindfully through each vertebra during both the folding and stacking phases.
• Avoid bouncing or jerking at the bottom of the stretch.
• Keep your legs pressed into the mat and engaged throughout the movement.
• If tight hamstrings limit your forward fold, bend your knees slightly.
• Focus on spinal articulation rather than how far forward you can reach.
• Maintain steady breathing throughout the entire movement.
• This is a dynamic stretch that combines movement with lengthening.