Mobility in the Spine

The original Pilates method consisted of 34 exercises to improve core stability and core control. Joseph Pilates referred to the muscles of the core as the ‘Power House’. The core is effectively a network of muscles that wrap around the torso like a cylinder, to support the spine and keep us upright. Two of these core muscles (Multifidus and Erector Spinae) attach to and pull on the spine to create movement and mobility of the spinal column. Creating mobility in the spine is important for maintaining overall back health, but how can we ensure we are moving the spine enough, and how many directions can the spine move in during a Pilates session?

Mobility

Your spine can move in four different directions. These are, flexion, extension, lateral flexion and rotation. Note: It is possible to move in more than one of these directions at once. For example: You can move into lateral flexion and rotation at the same time. An effective Pilates class will ensure the spine is taken through each of these four movements, by incorporating a variety of different exercises in a number of seated and standing positions.

Flexion

Flexion is effectively folding forwards. For example: Reaching down and forwards to touch the toes is classed as flexion of the spine. This can create space between the vertebrae to open the spine. This movement will also elongate the spinal extensor muscl

es such as the erector spinae and stretch the hamstrings and glutes located in the lower body.

Tip: If the emphasis is on stretching and elongating the spine, the knees should be slightly bent for the entire roll down and the heels should remain flat on the floor. When it comes to rolling back up, tilting the pelvis slightly backwards as you come away from the floor will help to mobilise the entire spine.

This image shows flexion of the spine.

Extension

Extension of the spine can be defined as moving into a backbend position. This is the opposite action to flexion and involves engaging the spinal extensor muscles, whilst stretching the rectus abdominus and pectoralis muscles. Every individual has a different range of motion when working into spinal extension. Holding excess tension in the neck and crunching the spine is common in this position. This can be avoided by opening the ribs and thinking about lifting up, our and backwards, rather than simply sinking backwards towards the floor.

Tip: Some people find working into this position on the floor slightly more accessible than standing. This is because on the floor, the arms can be used to support the stretch, for example: when working into a cobra position. This places less pressure on the spinal column.

The image on the left shows correct form in extension (or hyperextension) of the spine.

Lateral Flexion

Lateral Flexion is moving the spine to the side and away from the midline of the body. For example: reaching down the side of the body towards the ankle. This movement is perhaps less common in day to day life. Therefore, a Pilates practice is effective in maintaining a healthy range of motion in lateral flexion, by incorporating exercises that include this movement.

Tip: Common mistakes in exercises involving lateral flexion include using the arms to initiate the movement and create the illusion of lateral flexion. Rather than moving the arms, try to create a curved position in the spine and imagine the arms as an extension of this curve.

Rotation

Rotation of the spine is also defined as a twisting motion. Rotation occurs from the thoracic region of the spine (mid-section). In Pilates, some practitioners may find rotation more challenging in a seated position. This is because there is less opportunity to move the hips when the pelvis is connected to the floor, and therefore the rotation is more likely to be felt in the bones of the spine (the vertebrae).

Elevating the hips onto a Pilates block may ease any compression and tension felt in this position.

Note: In standing exercises, Pilates participants may try to rotate from the hips rather than the spine. This will not improve spinal mobility it will simply create the illusion of mobility in spine.

This image shows rotation of the thoracic spine.

I hope you enjoyed learning about movements of the spine and the use of the spine in a Pilates practice. Feel free to subscribe to further blog posts by emailing smith.nicholasjames@gmail.com.