Spine Twist

Today we're going to look at spinal rotation , a classic Pilates exercise that improves mobility in the spine, strengthens the core and increases flexibility in the upper body. This exercise is excellent for activating the abdominal muscles, especially the obliques, while helping to lengthen the spine and improve posture. It is particularly useful for those who spend a lot of time sitting, as it counteracts stiffness and encourages a healthier back.

Correct form and technique

To perform spinal rotation with proper technique, follow these steps:

  1. Sit up straight with your legs stretched out in front of you hip-width apart, toes pointing slightly upwards.
  2. Activate your core and make sure you are sitting straight up on your glutes. Extend your arms straight out to the sides at shoulder height.
  3. Breathe in and as you breathe out, rotate your upper body to one side while keeping your hips and legs stable.
  4. Keep your spine long and tight, and focus on twisting from the waist without using your arms to pull your body around.
  5. Inhale as you return to center and repeat on the opposite side.

Remember to avoid rounding your back when you rotate, and keep your movements controlled and fluid.

Common errors

Here are some common mistakes to watch out for when doing spinal rotation:

  • Using the arms to rotate: Many people pull with the arms instead of engaging the core. Focus on twisting from the back and stomach.
  • Lean back or forward: Make sure your back is straight and stable, without leaning back or bending forward during the rotation.
  • For fast movements: Perform the exercise slowly and controlled to get the most out of the movement and avoid injuries.

Modifications and variations

Here are some variations and modifications of spinal rotation, depending on your level of fitness:

  • For beginners: If you find it difficult to sit straight with your legs straight, you can bend your knees slightly or sit on a cushion to achieve better balance and comfort.
  • Advanced exercisers: Increase the challenge by holding a light weight in each hand or try the exercise sitting on a Pilates ball to engage the core muscles even more.

Number of repetitions and sets

To get the most out of the exercise, it is recommended to perform 2-3 sets of 8-10 rotations to each side. Perform the movement slowly and with focus, working to keep your core stable throughout the movement.

Breathing technique

The breath plays an important role in Pilates, and spinal rotation is no exception. Inhale as you prepare to rotate, and exhale deeply as you twist your body. This helps activate the core and supports a smooth, controlled movement.

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