Muscle Stretching

Spine Twist with Swiss Ball

I find the spine twist a great muscle stretch. It is used in Pilates matwork as a gentle stretch before beginning the actual Pilates exercises.

For me personally I use this muscle stretching technique and it helps to relax my back in the morning along with laying on my back and hugging my knees to my chest. This stretch just feels good! A kind of wake up call for my spine.

There is another twist to this one though and it is that you can make use of your Swiss ball or exercise ball. This position of raising the legs for me, is very comfortable as the pressure is released from my lower back.

You will also find with this exercise that you will stretch your hip and the muscles running along your outer thighs.

Grab your ball and your mat!

• Lay down on your back and place your shins onto your Swiss ball. Your legs should be hip distance apart and your heels resting on the ball. Your knees should also be aligned over your hips

• Raise your arms out to the side, palms facing downwards. Your arms should be shoulder height and shoulders relaxed.

• Take a few moments to breathe and release any tension in your shoulders, legs, neck, and hips.

• Inhale to prepare. Moving slowly and deliberately allow your knees to fall to the right side of your body as you exhale.Pay attention your pelvic floor and try to keep it lifted as you move. Remember to engage your abdominals and take a few moments to focus on your Pilates breathing.

• Inhale to prepare and exhale as you gently bring your knees back to the center and your start position. Your chest should remain open and facing the ceiling. Your legs are the only part of your body in this exercise that are moving.

• If you wish (or indeed can) lower your knees all the way to the floor you can stay there for a few minutes before coming back to the start position.
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