Strengthen your back with a comprehensive six-exercise regimen, recommended by an experienced coach, to bid farewell to poor posture.
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Get ready to ease those aches and pains from all that desk-sitting with some spine-loving Pilates moves, straight from the expertise of Maia Henry, a strength coach at Ladder. This low-impact practice is famous for its ability to support spinal alignment, making it a perfect addition to your routine!
If you're ready to loosen up, boost mobility, and achieve better posture, allow Maia to be your guide with six of her favorite Pilates-inspired moves. Follow along by doing three rounds, and you'll be on your way to a happier, healthier spine in no time.
Get in Formation
Ready to get started? Here's a breakdown of the sequence. Don't forget to scroll down for form guides, and pilot-tested insights from Maia herself!
- Cat-cow x12
- Bird Dog x12
- Glute Bridge x12
- Plank x30secs
- Thread the Needle x12 (each side)
- Lat Stretch x30 secs
Feline Flexibility: Cat-Cow
Video credit: Ladder
Reps: 12
How to:
- Begin on your hands and knees, with palms below your shoulders and knees beneath your hips.
- Inhale, arch your lower back, lifting your tailbone as your abdomen releases towards the floor. At the same time, lift your chest and chin.
- Exhale, round your back upward, dropping your head and chin towards your chest as your hands press into the floor.
- Alternate between these two poses, flowing slowly and mindfully.
Insight: "This enhances spinal flexibility and posture while relieving tension," Maia says. Give it a go in the morning, and you'll find it'll also help with digestion and bloating.
Canine Core: Bird Dog
Video credit: Ladder
Reps: 12
How to:
- Start on your hands and knees.
- Inhale, engage your core as you extend one arm in front and the opposite leg back, keeping your hips and shoulders parallel to the floor.
- Exhale, bring your elbow and knee to touch under your torso.
- Extend again and repeat, then switch sides.
Insight: "It's vital to really contract those core muscles and think about your deep core being activated here," Maia advises.
Booty Boost: Glute Bridge
Video credit: Ladder
Reps: 12
How to:
- Lie on your back, knees bent and feet flat on the floor with ankles directly below your knees.
- Inhale, press through your heels, squeeze your glutes, and push your hips up to form a straight line from your knees to your shoulders.
- Hold for a moment, then lower slowly, avoiding arching your back.
Insight: "This exercise strengthens your glutes, lower back, and improves pelvic stability," Maia shares.
Plank Power
Video credit: Ladder
Hold for: 30secs
How to:
- Begin in a front-lying position, with your forearms at 90° and resting on the floor, and your toes supporting your body.
- Maintain a straight line from your head to your heels, keeping your hips parallel to the floor, back flat, and core, glutes, and legs engaged. Hold for 30 seconds or as long as you can.
Thread the Needle
Video credit: Ladder
Reps: 12
How to:
- Begin on your hands and knees.
- Exhale as you thread your left arm underneath your right, resting your head on the floor. Inhale deeply in this position.
- Exhale, untwist, reaching your left arm upward, opening your chest and shoulders.
- Repeat on the other side.
Insight: "This movement opens your chest and improves mobility in the spine and shoulders," Maia explains.
Wall-Aided Lat Stretch
Video credit: Ladder
Hold for: 30secs
How to:
- Stand about a foot away from the wall, reaching your hands overhead and pressing them into the wall.
- Press your chest down, feeling the stretch along your spine and shoulders.
Insight: "This is an excellent stretch for improving posture and experiencing the stretch right in your spine," Maia notes. "Take this opportunity to practice your breathing, inhaling as your chest rises, and exhaling as you press your chest further towards the floor while pressing your hands on the wall-feeling it in your shoulders."
Complete all six moves for three rounds to reap the benefits. Don't forget to incorporate core-strengthening exercises and glute exercises throughout your week to keep your spine robust and supported!
Incorporating these moves not only strengthens your glutes and core but also enhances spinal flexibility and posture, making them suitable for health-and-wellness and fitness-and-exercise routines. The low-impact practice of Pilates, as demonstrated by Maia Henry, a strength coach at Ladder, offers scientific benefits for the spine, helping to promote health and wellness.
