Pilates exercises explained
Spine Twist
With the Pilates exercise "Spine Twist" we activate the small stabilizing muscles of the spine, which are involved in a rotation of the trunk. Also, we learn to maintain the erect position in the spine in an exercise against gravity.
Exercise description
Especially for this exercise it is important that the spine is well aligned in its physiological curvature. We sit, if possible, in a long seat, with or without padding or optionally cross-legged. The arms are elongated at shoulder height.
With the inhalation consciously straighten the spine. With the exhalation turn in one direction. With the inhalation hold position.
With the next exhalation, twist further into the twist.
With the inhalation come back to the starting position. Then repeat the twist in the other direction. The arm position can be changed if needed. We can also vary with the breathing.
We repeat the exercise 4 to 6 times.
Frequently asked questions
What if I am shortened on the back of my thigh and cannot sit upright?
Legs cross-legged or slightly bent.
Pro Tip From Maria
For this exercise, imagine your body axis being stretched across a thread from the crown of your head to your tailbone.
When twisting, feel like you want to screw your body towards the ceiling.
Video with the brief explanation of the Pilates exercise Spine Twist
Most common errors
The movement is guided from the shoulder girdle and not from the center of the body.
Length in the spine is lost during movement.
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