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Spine Stretch

“Gently press down on the ball as you activate your pelvic floor and draw your shoulders down your back. Feel your body sequentially rounding forward and slowly round back up (this is a yummy stretch and extension for the round ligament as well). Take your time and enjoy!” —a pregnant Andrea Speir, who modified the […]

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The New Rules of Spinal Extension

Prepare to have your mind blown—and your body on its way to a truly elastic, strong spine and torso.

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Mermaid

To get the most out of this waist-stretcher, focus on breathing laterally through your rib cage, says Kristin Hollingsworth Tibbs.

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Swan

This graceful exercise, demoed by Clare Dunphy Hemani, strengthens the entire back body to promote upright posture, while improving the overall suppleness of the spine. And the extension feels so good! For more from Clare check out our July/Aug issue, available here and, Magzter, and on the App Store or Google Play Store.

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Unilateral Tick Tock

The secret to a pain-free life? Keep your spine in shape! This move from Jonathan Oldham, a Pilates teacher and physical therapist, promotes rotation of the lumbar spine (lower back) while avoiding torque. It also gives the hamstrings a nice stretch to boot. Just make sure that your leg on the floor stays reaching and engaged like a standing leg would be.

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Meet the Stretch-Eze

Discover newfound connections—and get longer and leaner—with this resistance tool that provides hands-on feedback to beginners and advanced students alike. Eze-y does it! By Kimberly Dye • Modeled by Tatiana Trivellato • Edited by Amanda Altman Using springy resistance was one of Joseph Pilates’ critical prepatory methods for building core strength and body control. While […]

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Double-Leg Stretch on Reformer with Ball

Benefits include: increased core strength and stability, along with enhanced hip strength (flexors and extensor), spinal and gluteal flexibility and scapular stability.

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