Spine Curl

Spine Curl is a classic Pilates exercise that strengthens the core , lower back , hips and pelvis . The exercise focuses on improving flexibility and control in the spine, while helping to stabilize the pelvis and activate the core muscles. The Spine Curl is ideal for both beginners and experienced practitioners as it promotes body awareness and stability.

Correct Form and Technique

Follow these steps to perform the Spine Curl correctly:

• Start by lying on your back on a mat, with your knees bent and your feet flat on the floor, hip-width apart.
• Place the arms along the side of the body with the palms facing down.
• Take a deep breath and as you exhale draw the navel in towards the spine and slowly begin to roll up the back, one vertebra at a time, until you reach the shoulder blades.
• Hold the top of the movement for a few seconds, then slowly lower your back back down, roll by roll, until you're flat on the mat.

Watch the video below for a visual guide to the Spine Curl:

Common Errors

Here are some typical mistakes to avoid in order to perform the Spine Curl correctly:

• For fast movement : Roll slowly and controlled up and down to optimally activate the core and back muscles. Avoid "rushing" through the exercise.
• Stretched neck : Make sure the neck is relaxed and avoid looking up. Keep your eyes fixed on the ceiling to protect your neck.
• Clenched shoulders : Keep your shoulders down and relaxed throughout the movement to avoid tension.

Modifications and Variations

The Spine Curl can be adapted to different levels:

• For beginners : Perform the movement with a smaller lift, focusing on activating the core and hips without lifting too high.
• Advanced variation : Try to hold the position at the top and lift one leg at a time to further challenge the core and pelvic stability.

Repetitions and Sets

The Spine Curl can be performed as part of a warm-up or core workout:

• Recommendation for beginners: 1-2 sets of 8-10 repetitions.
• For more advanced: 2-3 sets of 12-15 repetitions focusing on control and stability.

Breathing tips

Breathing helps with control and stability in the Spine Curl:

• Breathe in as you prepare for the movement.
• Exhale slowly as you roll up through the spine.
• Inhale at the top and exhale as you slowly roll back down.

Visual Angles and Perspectives

To master the Spine Curl, it can be helpful to view the exercise from different angles:

• From the Side : This angle helps ensure that you roll up and down through the spine and maintain a smooth motion.
• From the front : This perspective helps to check that the hips remain stable and parallel during the movement.