Spine Mobility with Pilates | Best Back Exercises for Strength & Flexibility
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- Опубликовано: 16 июл 2024
- This Spine Mobility Class will unlock your inner strength and flexibility by focusing on your spine and back. If you're feeling inflexible or experiencing tightness and aches in your back, this session is for you. I have combined the best Pilates back exercises for improving spinal mobility and overall flexibility. In 30 minutes, you will create space in your thoracic, lumbar, and cervical spines. Letting you activate your entire back, leaving you feeling taller, open, and upright.
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0:00 - Introduction and Welcome
00:14 - Spinal Roll Down
Standing position, spinal roll down.
03:03 - Spinal Rotation and Lateral Flexion
Introducing rotation and lateral flexion exercises for spinal mobility.
5:01 - Pelvic Mobility Exercises
Exercises for mobilizing the pelvis and lower spine.
8:01 - Pelvic Curl and Spinal Wave
Pelvic curl, spinal wave, and exercises focusing on lumbar and thoracic spine mobility.
12:01 - Hip Rolls and Windmill Arm
Engaging in hip rolls with windmill arm motions to enhance spinal rotation and flexibility.
14:32 - Modified Roll Up and Roll Like A Ball
Modified roll up exercise followed by Roll Like a Ball for spinal articulation.
19:00 - Mermaid Position and Side Bending
Transitioning to mermaid position, executing side bends, and rotations for oblique engagement.
21:43 - Quadruped Position: Cat Stretch
Quadruped position, engaging in cat stretch for spinal flexion and extension.
22:40 - Prone Position: Back Extension and Double Leg Kick
Prone position exercises for back extension and hamstring engagement.
24:48 - Stretching and Roll Downs
Upward stretch
26:22 Free 5 Day Beginner Pilates Challenge
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Flow with Mira is a Pilates lifestyle channel that creates positive content to create a deeper connection to your body through movement. If you want to develop balance, core strength, flexibility, and find freedom within your body. You've come to the right place. Join me now and take steps towards feeling our absolute best. Thank you so much for watching and subscribing to my channel!
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DISCLAIMER: Flow with Mira strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in movement and exercise. You should understand that there is the possibility of physical injury when participating in any exercise or exercise program. If you engage in this exercise or exercise program, you agree that you do so at your own risk and voluntarily participate in these exercises.
💖 Try your FREE 7 Day Beginner Pilates Program www.flowwithmira.com/7-day-beginner-flow-challenge-sign-up
This session really helps my chronic lower back pain. Thank you.
This felt so good on my lower back today. I practice swimming and hiking regularly and my muscles have a tendency to get really tight and this class really did the trick!!Thank you Mira!!❤
My spine can’t wait ❤
Coming soon!
Fantastic work out always a pleasure to flow with you Mira u are a fantastic trainer I love your technique and style u rock have a wonderful day see you next work out thumbs up always
Thank you, Mira.
At 67, I have chronic lower back pain, arthritis mainly. Daily stretching helps. Motion is lotion! My core is strong from decades of tae kwon do, which makes me very flexible, as well. I have recently found that i overuse my strong back, and that contributes to my pain. Ensuring I remember to engage my abs throughout the day helps (why it is no longer natural to do so ... drives me nuts). When I have a particularly bad day, I go to this video, and while it is difficult at first, by the end, I am more comfortable and in less pain. I am going to add it to my daily stretching routine to see if it can be preventive as well as corrective. Thanks much!
. Every single time I come back to this video I’m amazed by how wonderful this practice is. 💜
thank you so much ❤
this will be my tomorrrow workout
It's being released today Ready to be tomorrows workout 💪
Perfect spine work❤ thank you Mira, you're amazing!
Thanks Mira. You are awesome!
You're so welcome! Thank you for joining me.
I just found your channel tonight and am so grateful. Your workouts are dynamic fluid movements that keep things straight forward in Pilates movements I’m familiar with but without becoming boring, static or monotonous.
I’ve had terrible neck, shoulder, and upper back pain for years. You do a great job of specifying what muscles I’m supposed to be using - I’m so desperate to ease the pain in my shoulder blades that I tend to use/stretch/flex them and my trapezius muscles ONLY - even if I don’t intend to. It helped in this video and in another I did earlier that you clarified that the shoulder blades should be staying far apart and the focus should be on rhomboids. Those cues and specifications tend to be overlooked in a lot of RUclips videos and someone like myself can easily overstretch AND over-strengthen their traps and shoulder blades in the process, making pain so much worse. I’m really happy to have found your channel! Thank you for some much needed pain relief! ❤
Wow, my spine does feel better, thank you so much for your videos, you’re my favorite 😊💖
Thank you so much Mira❤
Thank you, dear Mira!!!
Amazing!! I needed a workout but was hurting in hip & lower back. This was just right, warmed up, lengthened & pain lessened!! Yay! Thanks ❤
What a perfect spine mobility sequence. Thank you 😊
This felt amazing to do after a bad nights sleep. I feel so open and mobile now. Thank you
Thank you Mira for being every where ❤❤❤ u made my day with this stretch session
love the intentionality and pace. really helps you focus on activating the right muscles and form.
Just needed that. Thank you!
MERCI BEAUCOUP POUR CETTE SEANCE
I revisit this workout often - it is such a feel good session and especially on those tight thoracic days ❤❤
That was so relaxing. I have a little scoliosis, so this feels so good. Thanks for making possible.
That was soo good, thank you so much Mira ❤
amazing work Mira!!! thanks a lot
Thank you so much! So glad to know you're enjoying the workouts! 🙏
Great thank you
Amazing class thank you
You're very welcome!
Thanks my favorite class it's pilates..
Ευχαριστούμε!
..Mira, it has been a very beautiful and effective lesson. Thank you so much, see you soon! 💮
love it. nice to do exercise with your guidance. release my stiff back .😍
Loved this one🤗
This is a great start to my day, thank you!
It makes me really happy to hear that! Starting the day with positive movement is always a win. Keep up the great energy! 💖🌞
Thank you so much❤
You're welcome 😊
That was amazing
Thank you ❤
You're welcome 😊
Super. Ty.
The best❤
Very nice work out keep it up and upload more straching videos
Great workout
Thank you for your kind words💖
Love relaxing with you every single time🌹🙏
🙏 T💎Y✨
❤❤❤
Kisi bhi time kar sakte hai ye work please batao
Thanks alot..❤❤❤would you please practice alot more than 50miuntes every time...ourbody need more than that.lam so much honey mustard 💋💖 you too much ❤️❤️❤️❤️❤️
❤🎉
🌹🎊😄
❤❤❤❤❤🎉🎉🎉🎉🎉🎉😊
👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏
🎉👏💫
❤❤❤❤👏👏🙏👍👌💋💖❤️
👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👍👍👍👍👍👍👍👍👍
🌟😊👍
Mam aap hindi main speaking kare please