Mini-Workout of the Month: Dive into Spine Mobility

Feeling a little stiff from the holiday season? This short sequence will help you unwind and improve your spinal mobility, incorporating some classic Pilates exercises.

1. Cat-Cow (5 repetitions)

• Start on your hands and knees, with your wrists under your shoulders and knees under your hips.
• Inhale and lift your chest and tailbone towards the ceiling (Cow).
• Exhale, round your spine towards the ceiling, tucking your chin towards your chest (Cat).

2. Spinal Rotation (5 rep per side)

• Lie on the floor knees bent.
• Reach arms out to the side.
• Gently drop both knees over to the left side, keeping the shoulders on the ground.
• Exhale, draw lower abdominal in as the knees return to the centre.
• Inhale and rotate your hips and knees to the right.
• Exhale and rotate back to the centre.

3. Swimming (10 reps)

• Lie on your stomach, arms stretched overhead, and legs long.
• Place a pillow under your hips if you have lower back issues.
• Inhale, lift your right arm and left leg off the mat, keeping your core engaged.
• Exhale, lower your right arm and left leg.
• Inhale, lift your left arm and right leg.
• Exhale, lower. Continue alternating, like you’re swimming through the air.

Bonus Tip: Imagine your spine lengthening with each movement, creating space between each vertebra.

This quick routine is perfect for a morning warm-up or a midday reset. Enjoy the feeling of a more mobile and happy spine!