Pilates is an excellent way to improve spinal health, as it focuses on strengthening the core muscles and improving posture. The reformer is a versatile piece of equipment that can help you achieve a healthy spine by providing support and resistance to help you perform specific exercises. Here are the best Pilates Reformer exercises for improving overall spinal health:
Spine Stretch: The spine stretch is a great exercise for improving spinal flexibility and mobility. To do this exercise, sit on the reformer with your legs extended straight out in front of you. Reach your arms straight out in front of you, then round your spine forward, reaching your arms as far as you can. Then, roll back up to a sitting position.
Short Box Series: The short box series is a great way to improve spinal flexibility and mobility. To do this series, sit on the reformer with your legs extended straight out in front of you. Then, bring your legs up into a tabletop position and hold on to the sides of the reformer. Round your spine forward and then slowly roll back up to a sitting position, making sure to keep your spine straight.
Swan: The swan is a great exercise for strengthening the muscles of the upper back and improving spinal extension. To do this exercise, lie face down on the reformer with your hands on the footbar. Lift your chest up and extend your spine, then lower back down.
Long Stretch: The long stretch is a great exercise for improving spinal stability and strengthening the core muscles. To do this exercise, stand facing the reformer with your hands on the footbar. Step back into a plank position, then pull your legs in toward your chest and then back out again.
Spine Twist: The spine twist is a great exercise for improving spinal rotation and mobility. To do this exercise, sit on the reformer with your legs crossed in front of you. Hold on to the straps and twist your torso to one side, then switch to the other side.
Side Stretch: The side stretch is a great exercise for improving spinal flexibility and mobility. To do this exercise, sit on the reformer with your legs extended straight out in front of you. Reach one arm up and over your head, stretching as far as you can to one side. Then, switch to the other side.
Teaser: The teaser is a great exercise for improving spinal stability and strengthening the core muscles. To do this exercise, lie on your back with your legs extended straight up toward the ceiling. Reach your arms straight up toward the ceiling, then slowly lift your head, neck, and shoulders off the reformer and reach your arms forward. Lower back down with control.
Corkscrew: The corkscrew is a great exercise for improving spinal mobility and coordination. To do this exercise, lie on your back with your legs extended straight up toward the ceiling. Circle your legs around in a clockwise direction, then switch to a counterclockwise circle.
Leg Pull: The leg pull is a great exercise for improving spinal stability and strengthening the core muscles. To do this exercise, start in a plank position with your hands on the footbar. Lift one leg up behind you and hold for a few seconds, then switch to the other leg.
Backstroke: The backstroke is a great exercise for improving spinal extension and strengthening the muscles of the upper back. To do this exercise, lie face down on the reformer with your hands on the footbar. Lift your chest up and extend your arms back behind you, then bring them back in front of you.
In conclusion, Pilates Reformer exercises are an excellent way to improve overall spinal health. By strengthening the core muscles, improving posture, and increasing flexibility and mobility.
One of the key benefits of Pilates is its ability to promote spinal health. The Pilates Reformer, in particular, is an excellent piece of equipment for improving spinal health, as it provides resistance and support for a wide range of exercises that target the spine.
