Pilates and Stretches for a Healthier, More Flexible Spine

Break free from your constraints with these quick and easy spinal mobility exercises.

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When reflecting on your day-to-day lifestyle, it's fair to say that most of us don't really move — not in the way our bodies are meant to.

Let me explain.

Your spine is built to flex, extend, rotate and side bend. Joints are meant to articulate. Muscles and connective tissues are there to be worked, lengthened and supported. But in our daily routines — often spent seated, hunched or standing still — we rarely reach our body’s full range of motion.

When it comes to spinal health, 'if you don’t use it, you lose it' couldn’t be more accurate, despite the cliché.

Why Spinal Flexibility Matters

A flexible spine supports better posture, deeper breathing, and improved nervous system regulation. If we do not move regularly, our bodies become tighter and stiffer. This makes us more likely to get injured. Spinal segments can lock up. Muscles become tense. Joints stiffen. And little by little, we lose the freedom to move with ease.

Both Pilates and yoga are widely recognised for their role in maintaining spinal mobility. This is supported by the Pilates Foundation and the Yoga Alliance. These practices support good muscle and bone health. They can also improve your mental wellbeing.

“If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young.” – Joseph Pilates

Commit to your body, your range of motion will be maintained, if not increased. If this isn’t incentive to keep up your Pilates practice I don’t know what is!

Spinal Pilates and Stretches Demonstration

A) Flexion & Extension

Hands onto the thighs, slide the hands down to the knees.- round the spine. Stay relaxed and deepen the curve by pulling the tummy and the ribs back.

Then draw the hands back up the thighs to the hips and lift the sternum up to gently arch the upper back, look up. Repeat x 4

B) Rotation

Twist the torso to the right (can place the hands onto the arm of the chair or to the side of the right thigh) Repeat to left x 4

C) Rotation and Flexion

Same as above and then round the spine, let the head drop Repeat x 4 both ways

D) Side Flexion

Lift up the right arm above the head and lean towards the left keeping the weight the same in both hips. X 4 both ways

Why It’s Worth Committing To?

These movements aren’t just exercises — they’re an investment in your long-term wellbeing. A supple spine improves circulation, supports healthy organ function and keeps the nervous system regulated. Taking time for mindful movement every day can improve how you feel. This is true whether you are new to Pilates, trying yoga for beginners, or if you are returning to them.

Stuck within your constraints? Find your freedom to move – one stretch at a time.

For further expert support, we provide additional pilates, yoga, breathwork and mindfulness resources through our subscriber page. There is also select availability of 1:1 bookings if you contact us here.

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YOUR MOVEMENT MEDICINE FOR THE RIGHT MOMENTS