Pilates Exercises To Improve Spine Extension

We spend a lot of our time rounding forward. Perhaps as we speak, you're rounding forward to get a better look at your screen. Very few activities in our daily lives require us to bend backward. But our spines want balance! That's why it's so important to spend time practicing spinal extension. 

Spinal extension is when we lengthen the spine upward and backward. The middle back, which is naturally curved backward, moves forward. This allows the front of the body to lengthen and stretch. 

It can be difficult, especially for new students, to find good extension. Pilates gives us many exercises that can help us practice this movement. Here are a few to get you started:

Spine Extension Exercises on the Mat

• Dart
• Swan
• Swan Dive
• Single Leg Kicks
• Double Leg Kicks

Spine Extension Exercises on the Chair

• Swan On Top
• Swan From Floor

Spine Extension Exercises on the Spine Corrector

• Reach
• Seesaw
• Swan Dive
• Swimming

Spine Extension Exercises on the Ladder Barrel

• Dart
• Swan
• Swimming
• Standing Back Bend
• Bridging

Spine Extension Exercises on the Reformer

• Swan Facing Front
• Swan Facing Back
• Pulling Straps 

Spine Extension Exercises on the Cadillac

• Swan

To learn each of these exercises and to see even more exercises that improve spinal extension, check out the Pilates Protocols chapter of the Pilates Encyclopedia. You'll get videos and detailed instructions for each exercise!