Top: Heather Glidden demonstrates the starting position, standing against a wall with the feet slightly out away from the wall; Bottom: The fully curled forward position — notice that I am not hanging all the way forward over my legs.

Photo by Matt Wilson

Today’s exercise is a simple one that I always put at the end of my Pilates classes: spine stretch forward. One of the benefits of Pilates exercise is that it can be used to help improve a person’s alignment. With better posture, strain patterns throughout the body can be eliminated, resulting in more comfortable and efficient movement. This exercise gives you an opportunity to bring your attention to how you are sitting, standing or holding your body.

NOTE: If you have ever had a herniated disc or spine surgery, consult a professional before practicing this exercise.

Starting position: This exercise can be practiced sitting on a chair or the floor, but today we are going to practice it standing against a wall in order to help give you better awareness of your body. Your feet should be about six inches out from the wall so that your whole back can lean against the wall and feel stable.

Exercise: Inhale and feel your spine long on the wall, then exhale and begin curling forward by gently nodding your head forward away from the wall. Keep a little space under your chin as you nod so it doesn’t pull all the way down to your chest (which might create a strain in your neck). Continue curling forward off the wall trying to feel one vertebra at a time peeling forward into the curl. You will curl through your upper back first, then mid-back, and finally lower back, but keep the back of your hips against the wall so that you don’t hang all the way forward over your legs. Stay in the curl and inhale. Then exhale and slowly roll back up through your spine, trying to feel one vertebra at a time rolling onto the wall. Complete a total of three repetitions with very careful focus throughout.

Then step away from the wall and feel the length through your spine. Feel your legs reach into the floor as though they would grow roots and feel your head lifted up to the ceiling. Make sure your shoulders are relaxed and your arms are hanging easily. Carry your good posture out into your day with you!

Thank you for joining me for this daily Pilates experiment. I hope you have enjoyed moving and learned a few new exercises! I will be taking a break from blogging for the rest of the month, but look for me again in the new year. I will leave you with two resources to check out in the meantime:

-For a little peace and focus, try these easy meditations from a lovely yoga teacher whom I had the pleasure of taking class with while she was in town.

-Or for more Pilates at home, check out Pilates Anytime. Instructor Amy Havens was one of my earliest Pilates inspirations when I was a young dancer. You can sign up for a 15-day free trial to get you through the rest of the holiday season!

Heather Glidden owns Willow Wellness Studio in downtown Ann Arbor where she teaches Gyrotonic and Pilates and practices massage. She is passionate about helping people to learn more about their bodies. Got a body question? Email her at info@WillowWellnessStudio.com and she will do her best to answer it or find someone who can!