A Spooky Good Workout for Your Spine on Your Total Gym

Pilate-S(P)INE: A Spooky Good Workout for Your Spine on Your Total Gym

Maria Sollon, MS, CSCS, PES

Your Spine is in for a real treat!

As Halloween approaches, it’s time to add a little thrill to your Pilates routine and what better way than to focus on your spine?  A Pilates workout will do the trick with a total body treat by focusing specifically on the backbone of all movement: your spine. The movements are designed to strengthen your core, improve posture, and give your spine the love it deserves with the use of your Total Gym!

Importance of Developing a Strong Spine

Your spine is not only the key factor to good posture, but it’s also the anchor for nearly every movement your body makes. Developing and maintaining a strong torso can help alleviate spinal discomfort and prevent future aches. Pilates is a powerful method to develop a strong spine.  The exercises simultaneously stretch and strengthen the muscles that support the spine to encourage better spinal alignment and flexibility.

So get ready to experience a slow and controlled, low-impact strength routine that will leave you with a spine-tingling sensation on your Total Gym.  These moves will effectively condition your core and have your back feeling better than ever!

Pilate-S(P)INE Workout:

Performing these Pilates exercises on your Total Gym will allow you to accommodate your own fitness level, while experiencing a strong core challenge.  When performing Pilates exercises, it’s important to focus on the Pilates Principals of: Alignment, Breath, and Core Control throughout every movement.  Therefore, take your time to move with precision and control.  Lengthen your muscles while keeping your core engaged and utilize the breath as you execute the movements.

Directions:

• Since this routine focuses on the spine, move slowly with control and at your own pace.
• Aim to perform 8-10 reps per movement and per side for one complete set.
• If you have a spinal injury or experience any discomfort in any of the movements, regress by using a smaller range of motion to accommodate your limitations.

• MEDIUM LEVEL + TOE BAR ATTACHED *

1. Roll Up

Roll your way to a healthier spine! This move gently articulates the vertebrae, improving spinal mobility and core strength. It’s like unraveling the stiffness from your spine, one vertebra at a time.

2. Twist Roll Down

Engage your obliques and work that rotational range of motion with a spinal twist followed by a roll down to articulate the spine. A strong and mobile spine can help with everything from daily tasks to warding off future injuries.

3. Spine Stretch

This exercise promotes spinal length and is perfect for releasing tension along the spine. Think of it as the ultimate “decompression” hack for your back!

4. Rocking Cat – Cow

Release any tension or strain on the spine with a seated cat-cow stretch.  Your spine will feel amazing as the glide board promotes articulation and fluid motion to open up the vertebra.

5. Mermaid with Side Stretch + Twisted Mermaid

Flow into this graceful side stretch to lengthen your sides and release tightness along the lower back. Adding a twist helps deepen the stretch, bringing relief to any pent-up tension in your spine.

* LOW LEVEL + ATTACH CABLES *

6. Swimming

Channel your inner superhero with this dynamic back exercise. Swimming strengthens the lower back, glutes, and hamstrings while reinforcing spinal stability.  It’s a perfect movement for those with low back discomfort to strengthen the deep spinal muscles.

7. Assisted Roll Down Series
   • Bicep Curls & Rows: Work your arms while engaging your core for a total-body move that also supports spinal health.
   • Side Roll Down: Articulate through each side of your spine to promote core activation, torso rotation, and flexibility to complete your spine-strengthening routine.

By incorporating these Pilates-inspired moves into your routine, you will set your spine up for long-term strength, stability, and improved posture. Your Total Gym will help guide your movements with control and precision.  This will allow your spine to move more freely and alleviate any spooky stiffness.

So give your spine a treat this season with a powerfully sweet, Pilates strengthening workout.  Your s(p)ine will thank you.

Happy Spooky Season!

Maria