Seated Mat Exercises – Spinal Flexibility and Articulation


It’s been awhile since I’ve posted a workout for WTF!  I’ve been busy with vacations and publishing a Pilates Mat Manual for my Pilates Teacher Training!  I’ve missed you!  So here you go!  Today’s workout is about Spinal Articulation and Flexibility, as well as Pelvic Stability.

These 3 exercises:

Spine Twist, Spine Stretch and Saw all bend and flex your spine while helping you to find articulation as well.  Think of your spine like a Slinky (remember those?) and bend your spine one vertebrae at a time as you flex forward and then straighten up, stacking your spine one vertebrae at a time.

The other thing you want to think about is keeping your pelvis super stable while you move.  Don’t let your hips shift or lift your bottom (glutes) while you move.  Keep your pelvis grounded.  This will help you find more length in the back of your legs, your low back and also to find more stretch in your spine.

Check out the video:


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