BODY SOUL WELL

Tag: mobility

  • Spinal Mobility in Pilates: Why It Matters and How to Teach It

    Part 3 of the Pilates Essentials Series

    Learn why spinal mobility is essential in Pilates. Discover safe techniques, teaching tips, and warm-up exercises to improve movement quality and reduce back pain.

    Spinal mobility is one of the most important — and most misunderstood — components of Pilates. Whether you’re teaching beginners, seniors, or advanced movers, the spine is the central axis of every exercise. When it moves well, the whole body moves well. When it doesn’t, everything else compensates.

    In my assessments for my teacher training courses, I often see two extremes:

    • Teachers who avoid spinal movement altogether out of fear of “doing it wrong or causing injury”, favouring instead core strength and stability. Pilates is about so much more than just the core.
    • Teachers who dive straight into deep flexion or extension without preparing the body – rolling down from standing at the very beginning of class, for example.

    Both approaches miss the essence of Pilates: mindful, progressive, functional movement that supports the spine rather than stresses it.

    This post will help you understand spinal mobility more deeply and teach it with clarity, confidence, and safety.

    Why Spinal Mobility Matters

    1. A Mobile Spine Is a Healthy Spine

    The spine is designed to move in multiple directions — flexion, extension, rotation, and lateral flexion. When we stop moving it, stiffness sets in, posture declines, and compensations appear in the hips, shoulders, and neck.

    Pilates restores natural movement patterns, helping clients feel lighter, freer, and more aligned.

    2. Spinal Mobility Reduces Back Pain

    Many people experience back pain not because their spine moves too much, but because it doesn’t move enough. Gentle, controlled mobility work:

    • Hydrates the discs
    • Improves circulation
    • Releases muscular tension
    • Encourages balanced movement – and we are made to move

    For seniors, this is especially important as mobility naturally declines with age.

    3. Mobility Improves Core Activation

    A spine that moves well allows the deep core muscles to activate more effectively. When the spine is rigid, clients often grip, brace, or overuse superficial muscles.

    Mobility creates space for the core to do its job.

    4. Mobility Enhances Movement Quality

    Pilates is built on flow, articulation, and control. Spinal mobility improves:

    • Coordination
    • Balance
    • Breath integration
    • Movement efficiency

    It’s the difference between “doing exercises” and moving with intelligence.

    Understanding the Four Directions of Spinal Movement

    1. Flexion

    Forward bending of the spine.
    Used in: Roll Up, Roll Over, Spine Stretch
    Benefits: Lengthens the back body, articulates the spine, strengthens abdominals
    Caution: Avoid deep flexion for clients with disc issues or osteoporosis. Always take a medical history.

    2. Extension

    Backward bending of the spine.
    Used in: Swan, Single Leg Kicks, Swimming.
    Benefits: Strengthens the posterior chain, improves posture and quality of breathing
    Caution: Avoid forcing extension; focus on length, not compression.

    3. Rotation

    Twisting through the spine.
    Used in: Spine Twist, Saw, Criss-Cross.
    Benefits: Improves oblique strength, rib mobility, efficient breathing and gait mechanics.
    Caution: Keep rotation gentle for clients with spinal stenosis, osteoporosis or arthritis.

    4. Lateral Flexion

    Side bending of the spine.
    Used in: Mermaid, Side Bend.
    Benefits: Improves rib and spine mobility, hip function, and balance.
    Caution: Avoid collapsing into the waist; think of lengthening up and over.

    How to Teach Spinal Mobility Safely

    1. Start With Breath

    Breath prepares the spine for movement.

    • Inhale to lengthen or extend
    • Exhale to mobilise or flex

    This creates space and support.

    2. Use Progressive Layers

    Start small, then build:

    • Pelvic tilts → Articulated bridge
    • Seated rotation → Saw
    • Cat/Cow → Swan prep

    This approach is especially important for seniors or beginners.

    3. Cue Length, Not Depth

    Encourage clients to imagine:

    • “Growing taller as you move”
    • “Creating space between each vertebra”
    • “Moving like a wave, not a hinge”

    This reduces compression and encourages articulation.

    4. Respect Individual Differences

    Not all spines move the same way.

    • Some clients are hypermobile
    • Some are stiff
    • Some have structural limitations

    Your job is to guide, not force.

    Warm-Up Exercises for Spinal Mobility

    These are perfect at the start of class.

    1. Cat/Cow (any position)

    Mobilises the entire spine with breath.
    Great for: all levels, seniors, back pain.

    2. Pelvic Tilts

    Gentle articulation of the lumbar spine.
    Great for: core activation, finding neutral, preparing for larger ROM

    3. Seated Spine Rotation

    Encourages rib mobility and oblique activation.
    Great for: beginners, seniors, desk workers.

    4. Mermaid Stretch

    Improves lateral flexion and rib expansion.
    Great for: shoulder release, breathwork integration.

    5. Standing Roll Downs (with preparation)

    Only after breathwork, gentle spine mobility and core activation.
    Great for: hamstring length, spinal articulation, core control.
    Caution: avoid for clients with osteoporosis or disc issues.

    Common Mistakes in Spinal Mobility Work

    ❌ Forcing range of motion

    Fix: Focus on ease, not depth.

    ❌ Moving too quickly

    Fix: Slow, controlled articulation.

    ❌ Over-cueing

    Fix: Use simple, sensory cues.

    ❌ Ignoring breath

    Fix: Pair every movement with inhale/exhale patterns.

    ❌ Not offering regressions

    Fix: Provide options for every spine.

    Case Study: The Power of Gentle Mobility

    One of my senior clients arrived with chronic stiffness, back pain and fear of movement. We began with breath-led pelvic tilts, seated rotation, and supported lateral flexion. Within weeks, she reported:

    • Less morning stiffness
    • Better balance
    • More confidence in daily movement
    • Reduced pain

    Her words: “I feel like my spine has woken up again.”
    This is the magic of mindful mobility.

    Key Takeaway

    Spinal mobility is not about bending further — it’s about moving better. When taught with breath, clarity, and respect for individual bodies, it transforms posture, reduces pain, and enhances every Pilates exercise that follows.

    Teach it slowly. Teach it mindfully. And your clients will feel the difference in every part of their practice.

    If you missed my post on the importance of a warmup, this is a good opportunity to read now.

    Learning or Teaching Pilates is about so much more than movement instructions. I can help you get the most out of this amazing practice.

    #Pilates #mobility #spinehealth #posture #movement

  • The Benefits of Self-Myofascial Release

    Unlock Mobility, Ease Pain & Tension, Boost Performance

    Self-myofascial release of plantar fascia

    I created my new course: Freedom of Motion: Fascia & Self-Myofascial Essentials following great success in dealing with my own chronic injuries.  It really has been a revelation.  In today’s fast-paced world, many of us experience muscle tightness, aches, injuries, chronic pain and a limited range of motion, whether we’re athletes, office workers  or simply juggling the demands of daily life.  Self-myofascial release (SMR) is becoming an increasingly popular technique for managing these issues and when woven into a class that also included restorative breathing techniques, we can restore mental and emotional wellbeing too. 

    But what exactly is SMR and why are so many people singing its praises?  In this post, we’ll explore the key benefits of self-myofascial release and why it might be worth incorporating into your wellbeing routine or if you’re a movement professional, integrating it into sessions.

    What is Self-Myofascial Release?

    Self-myofascial release is a form of self-massage that involves applying gentle, sustained pressure to the connective tissue that surrounds and permeates your muscles — known as fascia.  Typically, people use foam rollers or massage balls to target areas of tightness or discomfort.  The goal is to release tension, improve tissue quality and promote better movement.

    The Top Benefits of Self-Myofascial Release

    1. Reduces Muscle Soreness and Tension

    One of the most immediate benefits of SMR is relief from sore, tight muscles.  By rolling out knots and trigger points, you can alleviate discomfort following exercise or long periods of inactivity.  This can help you recover faster from workouts or simply feel more at ease throughout the day.

    2. Improves Flexibility and Range of Motion

    Regularly practising self-myofascial release can help lengthen muscles and fascia, enabling you to move more freely.  Whether you’re aiming to touch your toes or simply reach for something on a high shelf, improved mobility makes daily activities and movement easier and safer.

    3. Enhances Athletic Performance

    For athletes and fitness enthusiasts, SMR can be a game-changer.  By releasing tightness and improving tissue quality, you can move more efficiently and with better alignment.  This not only helps prevent injury but can also boost overall performance, whether you’re running, lifting or playing sport.

    4. Aids in Injury Prevention

    Tight or restricted fascia can contribute to muscle imbalances and poor movement patterns and increase the risk of strains or sprains.  By keeping the connective tissue supple, self-myofascial release helps maintain proper biomechanics, reducing the likelihood of injury during physical activity.

    5. Supports Relaxation and Stress Relief

    Beyond the physical benefits, SMR can be a deeply relaxing practice.  The slow, mindful pressure encourages your body to activate its parasympathetic nervous system — the “rest and digest” mode — helping to reduce stress levels and promote a sense of calm.

    Self-myofascial release is a simple, accessible technique that offers a wealth of benefits, from easing muscle soreness to improving flexibility and supporting overall wellbeing.  Whether you’re a movement professional looking for effective tools to help your clients or just want to feel more comfortable in your own body, SMR is a valuable addition to anyone’s self-care routine.