The 5 Spine Shapes in Pilates
You are only as young as your spine is flexible. ~ Joseph Pilates
If your spine is inflexibly stiff at 30, you are old. IF it is completely flexible at 60, you are young. ~ Joseph Pilates
Way to get straight to the point, Joe! Did you know your spine is not straight? In fact, there is no bone in the body that is straight. Every bone has natural curves to properly align and support the body. The spine has 5 segments: cervical (7 bones), thoracic (12 bones), lumbar (5 bones), sacrum (5 fused bones), and coccyx (4 fused bones). Each segment has its own curve. If you were to look at a spine’s profile, the cervical spine curves inward (towards the front of the body). The thoracic spine curves outward (towards the back of the body). The lumbar spine curves inward (towards the front of the body). The sacral spine – a combination of the sacrum and coccyx – curves outward (towards the back of the body). Do you see the pattern from the top of the spine to the bottom: curve in, curve out, curve in, curve out? Those 4 curves in your spine hold you up! Amazing, right?
In Pilates, we move our spine in 5 shapes, which are: round, tall, arched, side bend, and twist.
The ROUND shape is the longest flexed spine from your head to your tailbone. Think of a capital C (for Christine!), rather than a lowercase c. Here’s one way to look at this – lie on your back, and curl in the middle of your ribcage to lift up your chest, shoulders, and head. Create the longest round shape from the crown of your head all the way through your toes.
Example of mat exercises: Hundred, Rolling like a ball, Jackknife
Example of reformer exercises: Coordination, Teaser, Tendon Stretch
The TALL shape is the whole length of your spine getting taller and longer. Easier said than done. Strive for it, and the effort counts. Here’s one way to look at this – lie on your back, and imagine getting pulled in 2 different directions – someone’s pulling on your ankles, while someone else is giving some traction on your neck. Reach out through the toes, AND reach out through the crown of your head. Get longer on the mat to get taller through the spine!
Example of mat exercises: Single Leg Circle, Side Kicks (Lying on your side), Pushups
Example of reformer exercises: Long Stretch series, Long Back Stretch, Chest Expansion
The ARCHED shape is the longest extended spine from your head to your tailbone. It is the opposite of the round shape, e.g. flexion. Here’s one way to look at this – lie on your belly, and reach your chest, shoulders, and head forward, getting so long that you create a long arc in your body from your toes through the crown of your head.
Example of mat exercises: Swan, Swimming, Rocking
Example of reformer exercises: Pulling straps, Grasshopper, High Bridge
The SIDE BEND shape is the longest laterally flexed spine from your head to your tailbone. It’s bending the body to the side, either right or left. The side that’s bending is not dropping or collapsing. Here’s one way to look at this – lie on your back, and bend the upper body to one side while maintaining contact with the mat through the ribcage and both shoulder blades. Try the other side.
Example of mat exercises: Side Stretch/Banana Stretch, Mermaid, Side Bend
Example of reformer exercises: Mermaid, Side Bend on Short Box, Side Sit-Ups
The TWIST shape is spinal rotation. Grow, grow, grow as you twist up. Imagine the length of your spine getting taller and longer as it spirals up a staircase. Here’s one way to look at this – lie on your back, bend knees to tabletop position, and bring both knees to one side of your mat, while anchoring both shoulder blades on the mat. You can keep your gaze up, or if ok in your neck, you may bring your gaze away from both knees. A word on twists: A twist is one part of your body as the anchor (still and stable), and another part of your body moves away from the anchor. If both parts of your body move, that’s turning, not twisting.
Example of mat exercises: Saw, Corkscrew, Spine Twist
Example of reformer exercises: Stomach Massage with a Twist, Snake with a Twist, Twist and Reach on the short box
I listed the spine shapes in this order because you have to go back to where Pilates all started – the mat! When you think about the mat sequence, you’ll notice this order of spine shapes as you flow. Plus, when you think about the movements you make in everyday life – it’s mostly round and tall. So, learn how to do these properly in classes or private sessions to bring more ease to your life.
In everyday life, here are the spine shapes you make:
ROUND – picking something off the ground, doing laundry, tying shoelaces
TALL – squeezing past someone, reaching for something on the top shelf, looking for your car in a lot or a garage because you forgot where parked
ARCHED – looking up at the stars, when you lean back in your chair and stretch because you’ve been sitting all day, when you’re laying on your belly propped up on your forearms (watching TV, playing with kids/grandkids)
SIDE BEND – picking up or putting down luggage or a tote bag, reaching over to open the car door for someone when you’re sitting in the car, picking up or putting down a kid/grandkid
TWIST – when you’re backing your car out of a parking spot, closing the door behind you, reaching for something in the back seat of your car
Do you notice a pattern in these spine shapes? I highlighted the word LONG because that’s how you should think and visualize your spine. Getting taller, longer, lengthening, growing, reaching… elongate. Then feel all the work, muscle engagement needed to create that feeling on the inside. And don’t forget about your neck! Your neck is part of your spine, and I do find it unfortunate that it has a different name, so most people don’t think about the neck. Your neck is part of your spine that holds your head up. That’s an important job, wouldn’t you agree?
It’s important to move your spine through all the shapes for stability and flexibility to lead you to better mobility. Stay active and healthy. Keep moving!