Spine Curl:- Start Position
- Lie in the Relaxation Position with your feet slightly apart and 30 cm from your buttocks. You may place a
pillow between you knees and squeeze it if you wish.
- Pelvic neutral, Anchor the Scapulas
Spine Curl:- Action
- Breathe in, then zip and hollow. (Maintain the zip and hollow throughout the exercise).
- While breathing out, slowly curl the tailbone off the floor a little.
- Hold the position and breathe in.
- While breathing out, slowly curl the spine back down onto the floor.
- Repeat steps (2) and (3), but each time wheeling a little more of the spine off the floor.
Imagine that your spine is a bicycle chain under tension, and that it is being wound up
onto a wheel, then wound back down again.
- Repeat 6 times.
- Finnish with a hip flexor stretch
- Be slow and precise! You are teaching the spine to free up each vertebral joint, in succession.
Spine Curl, Start Position|
Spine Curl, End Position
What it does:-
- When a healthy back bends, each joint moves equally, and the stresses are shared equally.
If one intervetebral joint has been damaged and has "forgotten", its flexibility, its
neighbours have to bend that much further, so that they too are more likely to sustain
damage. Wheeling the spine "teaches" the joints to share the load evenly.
You should also work hard at maintaining throughout your daily movements
"Zip and Hollow", "Long Back", and "Pelvic Neutral", see
Pilates Introductory Lesson
- Stop if you experience back pain! You will need to emphasize strengthening
of the back muscles until the pain is under control.
- Just before you wheel the spine back down, tuck the tail bone up as though
you were a scolded whippet, and at the same time, elongate the spine above it.
- Keep your neck relaxed! (Feel free to place a small cushion under your head).
Caution! Perform all mobility exercises around the lumbar area under strict
"zip and hollow" conditions.
© Bruce Thomson, EasyVigour Project