Spine stretch forward (Pilates spine stretch)

Sitting tall with the legs apart, you round forward from the top of the head down while drawing the abs in, then restack to sitting.

Seated spine work (Pilates) family

Spine stretch forward (Pilates spine stretch)

Easier option

Sitting tall with the legs apart, you round forward from the top of the head down while drawing the abs in, then restack to sitting.

DemandEasy

Equipment requiredFloor space

Muscle focusBack · Abs · Hamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Sit tall on your sit bones, legs straight and a little wider than hip-width, feet flexed, arms reaching forward at shoulder height.
Breathe in and grow taller.
Breathe out, nod and round forward from the head down into a C-curve, drawing the abdominals back as if curling over a beach ball.
Breathe in and hold the curve.
Breathe out and restack from the base of the spine, the head arriving last.

Form cues

Round over an imaginary beach ball.
Restack from the base of the spine; the head arrives last.
Avoid: folding from the hips with a flat back (that is a hamstring stretch), or slumping before you start.

Practice and cautions

3 to 5 reps (the classical sequence uses 3). A suggested starting point. No trial has tested this move on its own.

With osteoporosis, skip the rounding and sit tall with a small hip hinge instead, as a UK consensus advises against end-range bending. With a back that dislikes bending, reduce the range. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back, Abs. Also: Hamstrings.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

Workouts that use it

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Questions people ask

What muscles does the Spine stretch forward (Pilates spine stretch) work?

Mainly the back and abs, with help from the hamstrings.

What equipment do I need for the Spine stretch forward (Pilates spine stretch)?

No equipment: your body weight and a little floor space.

Is the Spine stretch forward (Pilates spine stretch) good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Saw (Pilates).

How do I make the Spine stretch forward (Pilates spine stretch) harder?

Progress to the Saw (Pilates), or add load, range or slower lowering once your form is solid.