Six Keys Pilates of Manayunk and Philadelphia

SPINE STRETCH FORWARD

Begin by sitting up tall with legs open hip width, arms stretch out shoulder height.

Inhale lift tall, exhale roll down one vertebrae at a time. Keep arms shoulder height. Inhale, begin to roll up, one vertebrae at a time and exhale at the top.

Repeat 3-5

Goal: to roll down and touch the top of the head to the floor between the knees! Move with the breath.

Purpose: increase the lung capacity, counter massage the spine and Powerhouse, stretch the hamstrings

Benefits: works the lungs, stretch the spine, stretch the hamstrings

Keep in Mind: Let the head lead the roll down and be the last part to roll up. For a stiff person, sit on  the bottom step to get more stretch. For golfers, sit on the bench, stretch out the legs and stretch forward.