Begin Pilates Spine Stretch:
Sit up tall on your sit bones.Your legs are straight in front of you about shoulder width apart. Your knees face the ceiling and your feet are flexed.
(If your hamstrings are tight you can sit on a small pillow or folded towel. You can also bend your knees slightly.)
Reach the top of your head to the sky but let your shoulders stay relaxed.
Inhale and extend your arms out in front of you, shoulder height.
Alternatively, you can place the fingertips on the floor in front of you between your legs.
Exhale as you lengthen your spine to curve forward. You are going for a deep C-Curve. Don't collapse. Let the your abdominal muscles support you in an up-and-over move.
Reach your fingers toward your toes.
Inhale and reach a little further as you enjoy the fullness of your stretch.
Exhale and initiate your return by using the lower abdominals to bring your pelvis upright. Roll your spine up to sitting.
