A Pilates teacher says these three exercises will give you "better spine health for life"

You’ve probably heard that Pilates is a great way to build strength, but it’s also an excellent way to support spinal health. By focusing on both core strength and mobility, Pilates helps prevent injuries and reduces aches and pains caused by stiffness or muscle weakness.

Pilates instructor and founder of wellbeing studio East of Eden Abby McLachlan has shared a simple Pilates routine your spine and body will thank you for.

“Having a strong spine is crucial for health and wellbeing,” she says. “It keeps us moving, ensures we have good posture, and can move and do the daily activities for work and fun without pain or discomfort.”

How to do the bone and spinal health Pilates routine

There are three moves to master in this routine:

Scroll down for step-by-step instructions on how to do them or watch the video above.

Bridge

Lie on your back with your knees bent, heels on the floor and arms by your sides.
Inhale to prepare. As you exhale, tilt your pelvis and peel your spine off the floor, one vertebrae at a time, until you reach a bridge position. Hips, knees and shoulders should form a straight line.
Inhale at the top, then exhale slowly lower down, one vertebrae at a time until you return to neutral.
Repeat five to 10 times.

Cat/cow

Start on hands and knees, with your hands under shoulders and knees under your hips.
Inhale deeply to prepare, then exhale as you flex your spine, rounding it upward, tucking your chin towards your chest.
Inhale as you reverse the movement, one vertebrae at a time, arching your back and lifting your chin and gaze.
Repeat a few times, moving slowly with control and awareness.

Mermaid

Sit on the floor, bend your knees, and arrange your legs so that your left shin is parallel to the front of your body and your right shin is parallel to your side.
Place your left hand on the floor and inhale as you reach your right arm up.
Exhale to side-bend to the left, pressing into the floor. Keep your spine in a vertical plane as if in between two panes of glass.
Inhale to return to upright, then counter-stretch over to the right.
Repeat twice then switch sides.

The benefits of Pilates for spinal health

McLachlan explains that one of the main benefits of Pilates is its ability to improve core strength.

“Pilates focuses on the core and a strong core creates better posture and less pressure on the spine, resulting in less likelihood of pain or injury,” she says.

This routine also actively mobilizes the spine through several planes of movement, including flexion, extension and side bends. If you add a twist or rotation to the Mermaid exercise, you will have worked your spine through all of its fundamental movement patterns. Doing this regularly will help you maintain flexibility.

“Those moves are great stretches to do daily and will only take a few minutes but could give you better spine health for life,” McLachlan adds. Try doing it first thing when you wake up and aim to practice it a few times throughout the week.

Shop Pilates mats

You can perform routines like the above on any kind of exercise mat, but if you choose a Pilates mat (like the ones below) you will benefit from a thicker, cushier surface.

On sale