To prevent injury and move efficiently, we need our bodies to have strength and mobility. Maybe that's obvious when we're thinking about our muscles, but people who are new to Pilates might not realize this also applies to our spines.
During their Pilates journey, they might start to realize that sections of their spine move more like a block rather than a strand of pearls, or a cat's spine (as Joseph Pilates used to point out).
The Typewriter variation of Pilates Bridging provides a wonderful opportunity to create segmental mobility. In this movement, the individual vertebra slides to the right and left, which is a new feeling for many of us.
For Typewriter, start by rolling up into the Bridge position. Shift your pelvis from side to side (to the right and left) without rotating the pelvis (both hip bones stay on the same level). Keep your knees still and pointing straight ahead. Do this twice to each side, roll down one vertebra at a time, repeating the shift on each segment.
Try it out and let us know how it goes in the comment section below.
Bridging is incredibly versatile with tons of options depending on your specific abilities and goals. In the Pilates Encyclopedia, we dive into every tiny detail and variation of this exercise to help you increase spinal mobility.