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#spinalextension medias

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Stay on the edge of your empowerment!
Our legs are the engine for our backbends.
#laghuvajrasana prep tapping head on a block. 🙏
#yoga #stronglegs #spinalextension #backbend #yogaeverydamday #strength #stretch #breathe #movement #mindfulmovement #pilates
Playing around on the Guillotine Tower for the first time. This Rolling In and Out variation is no joke! I’ve got a long way to go to get my legs straight on the back bend. Thank you to Kaye Anderson for suggesting a weekly play date. Gradually trying to reconnect the method into my own body after spending the last year expanding my teaching schedule. Feels amazing!
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#pilates #selfpractice #progressnotperfection #blackgirlpilates #pilatesteacher #ronfletcherpilates #gratzpilates #spinalextension
Playing around on the Guillotine Tower for the first time. This Rolling In and Out variation is no joke! I’ve got a long way to go to get my legs straight on the back bend. Thank you to Kaye Anderson for suggesting a weekly play date. Gradually trying to reconnect the method into my own body after spending the last year expanding my teaching schedule. Feels amazing! 😊 #pilates  #selfpractice  #progressnotperfection  #blackgirlpilates  #pilatesteacher  #ronfletcherpilates  #gratzpilates  #spinalextension 
There’s nothing like supported extension to create a huge heart ❤️ opening stretch! What’s the gain? Reversing our lives lived in forward flexion and falling in love with beautiful you and your divine gifts!!! 🎁 🌟👍🏻And if your really blessed, maybe have a great hair action exit shot like this too!!! #pilatesbody #yogini #pilatesinstructor #heartopeners #pilatesteacher #spinalextension #movewise #pilatesladderbarrel #yummystretch #pilatesbarrel ❤️👌🏻💕
There’s nothing like supported extension to create a huge heart ❤️ opening stretch! What’s the gain? Reversing our lives lived in forward flexion and falling in love with beautiful you and your divine gifts!!! 🎁 🌟👍🏻And if your really blessed, maybe have a great hair action exit shot like this too!!! #pilatesbody  #yogini  #pilatesinstructor  #heartopeners  #pilatesteacher  #spinalextension  #movewise  #pilatesladderbarrel  #yummystretch  #pilatesbarrel  ❤️👌🏻💕
Everyday people around the world sit in their cars, at their desks, in front of the tv and are constantly “hunched” or in a state of spinal flexion. This may cause the neck to stick forward and the mid back to hunch creating an S-posture which is not ideal for spine health or longevity. It is important to put the body through movement patterns that reverse the repetitive strain on a daily basis, in this case spinal extension. #TravelTrainMovement
Everyday people around the world sit in their cars, at their desks, in front of the tv and are constantly “hunched” or in a state of spinal flexion. This may cause the neck to stick forward and the mid back to hunch creating an S-posture which is not ideal for spine health or longevity. It is important to put the body through movement patterns that reverse the repetitive strain on a daily basis, in this case spinal extension. #TravelTrainMovement 
It's gyro-lates!! its pilo-tonic!! it's just movement..... I've been sitting drawing all day.......@portraits_australia so I'm just doing what feels good...
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 #gettheoppsiteoffeotal
#spinalextension
#articulation
#corecontrol
#movementtherapy
#theartofmovement
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Often, we just have to put our heads down and do the work. Dreams are built with hard work. .
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#WallSplits @totumking #YogaForAll #YogaInstructor #Teacher @adelaide_club @redefine_fitltd @imprintpilates @shangrilato @donaldafitness #FoundryLofts #LiveClubLife @totumlifescience @donaldaclub #HotelYoga #OntarioCollegeOfTeachers @lululemonto #VerticalArtFactory #LuckyYogi #PeacefulStudios #BeU #MindfulPractice #RedefineYourself #SpinalExtension #HamstringsStretch #HipFlexorStretch #PracticeMakesBetter #LifeIsArt #LifeImitatesArt #YogaEveryday #FlexibleBodyConsciousMind #Mindfulness #ConsciousMindConsciousLife #DareToBeYou #GlamGirlFitness #YogaBible @yogacertified #FollowMe #Splitstretches
Often, we just have to put our heads down and do the work. Dreams are built with hard work. . . #WallSplits  @totumking #YogaForAll  #YogaInstructor  #Teacher  @adelaide_club @redefine_fitltd @imprintpilates @shangrilato @donaldafitness #FoundryLofts  #LiveClubLife  @totumlifescience @donaldaclub #HotelYoga  #OntarioCollegeOfTeachers  @lululemonto #VerticalArtFactory  #LuckyYogi  #PeacefulStudios  #BeU  #MindfulPractice  #RedefineYourself  #SpinalExtension  #HamstringsStretch  #HipFlexorStretch  #PracticeMakesBetter  #LifeIsArt  #LifeImitatesArt  #YogaEveryday  #FlexibleBodyConsciousMind  #Mindfulness  #ConsciousMindConsciousLife  #DareToBeYou  #GlamGirlFitness  #YogaBible  @yogacertified #FollowMe  #Splitstretches 
We appreciate that @natashaswinter is not afraid to try new things. Life gets boring when you stay within the limits of what you already know. .
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#yoga #YOGABODY #YOGABODYwheel #YogaWonderWheel #yogaeverywhere #yogaeverydamnday #yogabodyfitness #yogalife #loveandalliscoming #yogaeveryday #yogabodynaturals #flexibility #backbend #backbends
#yogapractice #progressnotperfection #flexibility #spinalextension #backextension #yogawheel #practiceiseverything
We appreciate that @natashaswinter is not afraid to try new things. Life gets boring when you stay within the limits of what you already know. . . . . . #yoga  #YOGABODY  #YOGABODYwheel  #YogaWonderWheel  #yogaeverywhere  #yogaeverydamnday  #yogabodyfitness  #yogalife  #loveandalliscoming  #yogaeveryday  #yogabodynaturals  #flexibility  #backbend  #backbends  #yogapractice  #progressnotperfection  #flexibility  #spinalextension  #backextension  #yogawheel  #practiceiseverything 
I do love a curl up over the triad ball! 💜 The added spinal extension feels soooo good! #pilates #bodycontrolpilates #curlups #spinalextension #goodtostretch #abs #absworkout #core #coreworkout #triadball #healthyspine #spinalmobility #corestrength
As with modern life we tend to stay seated for long hours staring at computer screens, texting with mobile phones, driving…etc. All of these activities contribute to rounded upper back (Thoracic Spine). Proper T-Spine posture is important for overhead squats, front squats, Olympic lifting, and more, with rounded upper back, you are deviating from perfect form becoming less efficient in executing the movement, and more prone to injury. Here are two exercises to improve your T-Spine posture.

First one, sit into the ground with a med ball position behind you, lean backward unit the medball 
becomes under your upper back between your shoulder blades. Then using a light weight and with extended elbows lean backward to extend your spine minting you glutes contact with the floor, do this for 8-10 repetitions. 
Second exercise, laying into the ground with forward extended arms holding a PVC. Lift your upper body with control and pull the PVC backward, the extend forward again and reset. Perform 8-10 repetitions. 
Perform 2-3 sets and watch your posture afterwards! 
#crossFit #CrossFitCrescent #TSpine #spine#thoracicSpine
#SpinalExtension#tspineExtension#amman #jordan #posture#upright #body #rehab #prehab
#OHS#squats#overhgeadsquat #frontsquat#snatch #clean #cleanandjerk
#olylift#formandtechnique #technique
As with modern life we tend to stay seated for long hours staring at computer screens, texting with mobile phones, driving…etc. All of these activities contribute to rounded upper back (Thoracic Spine). Proper T-Spine posture is important for overhead squats, front squats, Olympic lifting, and more, with rounded upper back, you are deviating from perfect form becoming less efficient in executing the movement, and more prone to injury. Here are two exercises to improve your T-Spine posture. First one, sit into the ground with a med ball position behind you, lean backward unit the medball becomes under your upper back between your shoulder blades. Then using a light weight and with extended elbows lean backward to extend your spine minting you glutes contact with the floor, do this for 8-10 repetitions. Second exercise, laying into the ground with forward extended arms holding a PVC. Lift your upper body with control and pull the PVC backward, the extend forward again and reset. Perform 8-10 repetitions. Perform 2-3 sets and watch your posture afterwards! #crossFit  #CrossFitCrescent  #TSpine  #spine #thoracicSpine  #SpinalExtension #tspineExtension #amman  #jordan  #posture #upright  #body  #rehab  #prehab  #OHS #squats #overhgeadsquat  #frontsquat #snatch  #clean  #cleanandjerk  #olylift #formandtechnique  #technique 
Challenge your upper body strength with #pullups on the #pilatescadilac  Then stretch your #spine in #spinalextension to keep your spine flexible! Remember what #joepilates said, “your as old as your spine is flexible”
Live life to your fullest potential!
Slow, methodical inspection was on the menu this morning. It doesn’t look like much...but it felt like...well many things ;)
Come, explore with me!
5:45pm level 2/3 w/ Hana

#yoga #ekapadabakasana #spinalflexion #spinalextension #stepbystep #yogaeverydamnday
🌀Providing modifications for your individual needs is a priority at pilatesmandi. Come experience a session that’s highly personalized based on your goals and preferences. ASK and you shall receive. Need your butt kicked? Need something more restorative? Don’t know yet what’s best for you? I’ll give you all the tools you’ll need. 🍁NEW CLIENT SPECIAL $25 OFF first session and as always, intro 3 packs, $250.  Pilates, Personal Training, Reiki, Intuitive counseling. Already a client? REFER A FRIEND + receive a bonus gift with your next purchase. Let us reflect on what 2018 has brought and taught us, release what no longer serves us and strengthen + care for ourselves-preparing for what’s next....#bosu #physioball #spinalextension #heartchakra #throatchakra #chestopening #integativefitness #newclientspecial #referafriend
🌀Providing modifications for your individual needs is a priority at pilatesmandi. Come experience a session that’s highly personalized based on your goals and preferences. ASK and you shall receive. Need your butt kicked? Need something more restorative? Don’t know yet what’s best for you? I’ll give you all the tools you’ll need. 🍁NEW CLIENT SPECIAL $25 OFF first session and as always, intro 3 packs, $250. Pilates, Personal Training, Reiki, Intuitive counseling. Already a client? REFER A FRIEND + receive a bonus gift with your next purchase. Let us reflect on what 2018 has brought and taught us, release what no longer serves us and strengthen + care for ourselves-preparing for what’s next....#bosu  #physioball  #spinalextension  #heartchakra  #throatchakra  #chestopening  #integativefitness  #newclientspecial  #referafriend 
Tuesday Mornings laughing, playing around and trading secrets is where it’s at ! 😘
What a goddess ☺️ @emilysarahstockings
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HKT Y•O•G•A 🦋
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#polemeetsyoga#yogamums#mumsmatter#magiccarpettime#yogafit#flexnstretch#meditationthroughmovement#freebodyfreemind#hktyoga#yogaposes#yogaextension#spinalextension
As with modern life we tend to stay seated for long hours staring at computer screens, texting with mobile phones, driving…etc. All of these activities contribute to rounded upper back (Thoracic Spine). Proper T-Spine posture is important for overhead squats, front squats, Olympic lifting, and more, with rounded upper back, you are deviating from perfect form becoming less efficient in executing the movement, and more prone to injury. Here are two exercises to improve your T-Spine posture with coach @saifHaquz 
First one, sit into the ground with a med ball position behind you, lean backward unit the medball 
becomes under your upper back between your shoulder blades. Then using a light weight and with extended elbows lean backward to extend your spine minting you glutes contact with the floor, do this for 8-10 repetitions. 
Second exercise, laying into the ground with forward extended arms holding a PVC. Lift your upper body with control and pull the PVC backward, the extend forward again and reset. Perform 8-10 repetitions. 
Perform 2-3 sets and watch your posture afterwards! 
#crossFit #CrossFitCrescent #TSpine #spine#thoracicSpine
#SpinalExtension#tspineExtension#amman #jordan #posture#upright #body #rehab #prehab
#OHS#squats#overhgeadsquat #frontsquat#snatch #clean #cleanandjerk
#olylift#formandtechnique #technique
As with modern life we tend to stay seated for long hours staring at computer screens, texting with mobile phones, driving…etc. All of these activities contribute to rounded upper back (Thoracic Spine). Proper T-Spine posture is important for overhead squats, front squats, Olympic lifting, and more, with rounded upper back, you are deviating from perfect form becoming less efficient in executing the movement, and more prone to injury. Here are two exercises to improve your T-Spine posture with coach @saifHaquz First one, sit into the ground with a med ball position behind you, lean backward unit the medball becomes under your upper back between your shoulder blades. Then using a light weight and with extended elbows lean backward to extend your spine minting you glutes contact with the floor, do this for 8-10 repetitions. Second exercise, laying into the ground with forward extended arms holding a PVC. Lift your upper body with control and pull the PVC backward, the extend forward again and reset. Perform 8-10 repetitions. Perform 2-3 sets and watch your posture afterwards! #crossFit  #CrossFitCrescent  #TSpine  #spine #thoracicSpine  #SpinalExtension #tspineExtension #amman  #jordan  #posture #upright  #body  #rehab  #prehab  #OHS #squats #overhgeadsquat  #frontsquat #snatch  #clean  #cleanandjerk  #olylift #formandtechnique  #technique 
More Animal Flow positions! •
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Image 1: This is the finished position of the wave unload from the loaded beast position. Once in full extension, lift the chin away from the chest, looking upwards. The #chest is open and the #pelvis is driven to the floor. Can you notice the difference between this and a downward dog from yoga??...
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Image 2: The static beast position maintains four points of contact with the knees elevated about an inch from the ground. Hands shoulder width, knees/feet hip width, scapulae at midpoint, and neutral spine. It's important not to let the heels collapse (toe flexing up towards instep). ***EXTRA CHALLENGE: compress hands and feet towards or away from each other and feel the difference in #corework and #stability •
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Thanks @seanmoorephoto for the dope shots 📷
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[***DM for questions***]
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#animalflow #waveunload #staticbeast  #calisthenicsworkout #movementculture #bodyweightworkout #fullbodyworkout  #spinalextension #spinalmobility #corestability #coreworkout #mobilitytraining #mobilityworkout  #beastmode #getmoving #exercisesmart #personaltrainer #jedbergfitness
More Animal Flow positions! • 🐂 • Image 1: This is the finished position of the wave unload from the loaded beast position. Once in full extension, lift the chin away from the chest, looking upwards. The #chest  is open and the #pelvis  is driven to the floor. Can you notice the difference between this and a downward dog from yoga??... • 🐃 • Image 2: The static beast position maintains four points of contact with the knees elevated about an inch from the ground. Hands shoulder width, knees/feet hip width, scapulae at midpoint, and neutral spine. It's important not to let the heels collapse (toe flexing up towards instep). ***EXTRA CHALLENGE: compress hands and feet towards or away from each other and feel the difference in #corework  and #stability  • • Thanks @seanmoorephoto for the dope shots 📷 • • [***DM for questions***] • • #animalflow  #waveunload  #staticbeast  #calisthenicsworkout  #movementculture  #bodyweightworkout  #fullbodyworkout  #spinalextension  #spinalmobility  #corestability  #coreworkout  #mobilitytraining  #mobilityworkout  #beastmode  #getmoving  #exercisesmart  #personaltrainer  #jedbergfitness 
Flying into Monday with Swan! With exercises like these, we are ready to take on the office all week long.
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Exercises that incorporate spinal extension such as swan are incredibly beneficial for your body, especially if are seated most of the day looking at a computer or at your cell phone! They help correct bad posture by opening your chest and strengthening your back muscles. This can also help reduce pain and improve your self-confidence levels. Everybody could use more Swan in their lives! …
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#wholelivingpilates #pilatescoloradosprings #pilatescolorado #pilates #coloradolife #coloradosprings #coloradogram #colorado #cos #cosprings #briargate #holistic #movement #movementheals #abdominals #lowbelly #workout #pilatesreformer #swan #pilatesswan #pilatesanimals #pilatesanimal #imagery #spinalextension #goodposture #improveposture #posture #confidence #posteriorstrength #backbody @thepilatesog
Flying into Monday with Swan! With exercises like these, we are ready to take on the office all week long. … … Exercises that incorporate spinal extension such as swan are incredibly beneficial for your body, especially if are seated most of the day looking at a computer or at your cell phone! They help correct bad posture by opening your chest and strengthening your back muscles. This can also help reduce pain and improve your self-confidence levels. Everybody could use more Swan in their lives! … … #wholelivingpilates  #pilatescoloradosprings  #pilatescolorado  #pilates  #coloradolife  #coloradosprings  #coloradogram  #colorado  #cos  #cosprings  #briargate  #holistic  #movement  #movementheals  #abdominals  #lowbelly  #workout  #pilatesreformer  #swan  #pilatesswan  #pilatesanimals  #pilatesanimal  #imagery  #spinalextension  #goodposture  #improveposture  #posture  #confidence  #posteriorstrength  #backbody  @thepilatesog
Come out and play with us today, yogis! If Basics is your speed, Toby’s got some fun variations of 🐪 , our Pose of the Month — join her at 5:30pm in Cambridge ... but if Power is more your thing, Ann’s working with 🦂 variations of forearm stand at 7pm in Somerville. Mondays can be so incredibly awesome, ya know???
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#o2yoga #camelpose #scorpionpose #inversions #spinalextension #basics #power #yogisofinstagram #yogaeverydamday #somervillema #cambridgema #yogaplaytime #getonyourmat #mondaysbelike #rainyday #practicemakespractice #thiswillbefun
Come out and play with us today, yogis! If Basics is your speed, Toby’s got some fun variations of 🐪 , our Pose of the Month — join her at 5:30pm in Cambridge ... but if Power is more your thing, Ann’s working with 🦂 variations of forearm stand at 7pm in Somerville. Mondays can be so incredibly awesome, ya know??? * * * #o2yoga  #camelpose  #scorpionpose  #inversions  #spinalextension  #basics  #power  #yogisofinstagram  #yogaeverydamday  #somervillema  #cambridgema  #yogaplaytime  #getonyourmat  #mondaysbelike  #rainyday  #practicemakespractice  #thiswillbefun 
✨ A couple of days ago I posted a figure of a healthy intervertebral foramen (IVF) with a spinal nerve entering / exiting. ✨ Here is a figure showing the same view with a decreased size to the IVF, which can cause impingement of the nerve. ✨ An IVF can decrease in size for a number of reasons. ⚡️ bulging or herniated disc
⚡️ disc thinning
⚡️ bone spurs ⚡️ ligament hypertrophy
⚡️ swelling
⚡️ posture of the vertebrae
✨ Extension is very much in fashion nowadays, but the size of the IVF decreases with spinal extension. In fact, from full flexion to full extension, the size of an IVF decreases by 33%. ✨ Of course, extension does unload the discs, which can be very important. (But extension does load the facet joints.)
✨ For whatever reason it occurs, compression of a spinal nerve in the IVF can cause sensory and/or motor dysfunction in the innervation pattern of that nerve. ✨ bit.ly/dcomt
#pinchednerve #spine #spinalcolumn #vertebralcolumn #spinalextension #radiculopathy #manualtherapy #pilates #movementtherapy #remedialmassage #spaceoccupyinglesion
✨ A couple of days ago I posted a figure of a healthy intervertebral foramen (IVF) with a spinal nerve entering / exiting. ✨ Here is a figure showing the same view with a decreased size to the IVF, which can cause impingement of the nerve. ✨ An IVF can decrease in size for a number of reasons. ⚡️ bulging or herniated disc ⚡️ disc thinning ⚡️ bone spurs ⚡️ ligament hypertrophy ⚡️ swelling ⚡️ posture of the vertebrae ✨ Extension is very much in fashion nowadays, but the size of the IVF decreases with spinal extension. In fact, from full flexion to full extension, the size of an IVF decreases by 33%. ✨ Of course, extension does unload the discs, which can be very important. (But extension does load the facet joints.) ✨ For whatever reason it occurs, compression of a spinal nerve in the IVF can cause sensory and/or motor dysfunction in the innervation pattern of that nerve. ✨ bit.ly/dcomt #pinchednerve  #spine  #spinalcolumn  #vertebralcolumn  #spinalextension  #radiculopathy  #manualtherapy  #pilates  #movementtherapy  #remedialmassage  #spaceoccupyinglesion 
Oh, Sabina!  Working with Maria through Private Training.  It’s an “advanced teaser” using the spine corrector to perform spinal extension in a supported way with the guidance of an instructor in a private session.  #advancedteaser #spinecorrector #privatetraining #spinalextension #dopilatesdolife #clubpilatesnewhydepark
Swan with the Oov. A continuation of the spine reaching for the sky. 
#pilatesswan #pilatesoov #spinalextension #stpaulpilates
Explore spinal segmentation through a simple, fluid down dog/up dog progression. Start low and slow, then you can take it up a notch and keep your toes tucked and rising into #adhomukhasvansasna. A fun way to segment a common movement! #practiceplay #spinalextension #spinalflexion #roottorise #stabilitymobility #stgallen 📷 @yogahlada
Sternum to the springs.
We learn extension by pressing down with the hands under the shoulders, making it a challenge to extend the spine with the arms overhead. I love Ron’s ‘Tucson Cat’ for this challenge, and because it goes against a preconception that Pilates is only ‘linear’. It moves so fluidly between flexion and extension.
#pilates #ronfletcher #tucsoncat #spinalflexion #spinalextension #reformer #pilatesreformer
Sternum to the springs. We learn extension by pressing down with the hands under the shoulders, making it a challenge to extend the spine with the arms overhead. I love Ron’s ‘Tucson Cat’ for this challenge, and because it goes against a preconception that Pilates is only ‘linear’. It moves so fluidly between flexion and extension. #pilates  #ronfletcher  #tucsoncat  #spinalflexion  #spinalextension  #reformer  #pilatesreformer 
Happy Friday! Gentle reminder to move your body today even a few moments of mindful breath can change your whole day ✨#Prismpilates #pilatesbody #pilateslovers #cadillacpilates #spinalextension #reformerpilates #reformerstudio #matpilates #cincyfit #fitness #cincinnati #lululemon #lululemonambassador
Are you hunched over your computer or phone? Counter this by doing Swan on the Reformer w/long box! I love this exercise to open up the chest, shoulders and stretch the abdominals. It also strengthens the neck, back and gluteals.
#pilateseffect #swanonthereformer #pilatesswan #pilateslovers #spinalextension #spinalmobility #buildstrongbones #losgatos
We’ve been playing with the foam rollers a bit in class over the last week or so, and I thought I would share this version of a Swan Dive modification that I LOVE! Details below - or if you just want to watch the video and scroll on, that’s cool too ❤️ •
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Note: it’s not for everyone; for people that have injuries around the scapular stabilizers or shoulder joint, the overhead position of the arms in this particular version may be too much. •

This is a spinal extension exercise (backbend) but is also has a strong focus on engaging the deep abdominals (transverse and obliques) throughput to avoid overextension through the lumbar spine (low back). There is also a strong focus on stabilizing the scapula, which is emphasized when we use the roller. • 
1)  start face down with the legs shoulder width or slightly wider , and turned out (lateral rotation). Arms straight and slightly wider than shoulder distance, forearms resting on roller palms facing in. Nose is hovering just above the mat, neck inline with the rest of the spine. •

2)  I like to play with gliding my shoulders into elevation and depression moving the  roller along the Mat as I do so. Then set your shoulders down and back, and start to lift the back of the head a little and extend the body away from the floor. Keep the arms straight and let the foam roller travel with you! Hold at the top for a breath, and then think about creating more length in the spine as you slowly lower back down. •

Sometimes it’s fun to layer this on top of another tricep exercise to really feel the burn in the upper body 🔥 Also the full exercise would have the legs extending off the mat as the upper body lowers, then legs would lower in space as the upper body lifts, just like a little boat rocking in the water. Happy rolling ! • •

#yycyoga #yycpilates #mardaloopyc #foamroller #swandive #yoga_mandala_yyc #spinalextension #scapularstability #loveyourbody #practicenotperfection #justmove #justbreathe #yycfit
We’ve been playing with the foam rollers a bit in class over the last week or so, and I thought I would share this version of a Swan Dive modification that I LOVE! Details below - or if you just want to watch the video and scroll on, that’s cool too ❤️ • • Note: it’s not for everyone; for people that have injuries around the scapular stabilizers or shoulder joint, the overhead position of the arms in this particular version may be too much. • This is a spinal extension exercise (backbend) but is also has a strong focus on engaging the deep abdominals (transverse and obliques) throughput to avoid overextension through the lumbar spine (low back). There is also a strong focus on stabilizing the scapula, which is emphasized when we use the roller. • 1) start face down with the legs shoulder width or slightly wider , and turned out (lateral rotation). Arms straight and slightly wider than shoulder distance, forearms resting on roller palms facing in. Nose is hovering just above the mat, neck inline with the rest of the spine. • 2) I like to play with gliding my shoulders into elevation and depression moving the roller along the Mat as I do so. Then set your shoulders down and back, and start to lift the back of the head a little and extend the body away from the floor. Keep the arms straight and let the foam roller travel with you! Hold at the top for a breath, and then think about creating more length in the spine as you slowly lower back down. • Sometimes it’s fun to layer this on top of another tricep exercise to really feel the burn in the upper body 🔥 Also the full exercise would have the legs extending off the mat as the upper body lowers, then legs would lower in space as the upper body lifts, just like a little boat rocking in the water. Happy rolling ! • • #yycyoga  #yycpilates  #mardaloopyc  #foamroller  #swandive  #yoga_mandala_yyc  #spinalextension  #scapularstability  #loveyourbody  #practicenotperfection  #justmove  #justbreathe  #yycfit 
🐍Beautiful Full Cobra’s on this lovely sunny October morning! 💛☀️ It’s good to stretch! #pilates #bodycontrolpilates #spinalextension #cobra #freeyourspine #proudteacher #mobility #flexibilty #lookafteryourself #healthyspine
If there's one thing I do everyday, it's backbends 💕 ✅
If there's one thing I do everyday, it's backbends 💕 ✅
Swan on the wunda chair: This exercise is great for strengthening your back extensors and stabilizing your scapula. #phitosophy
Swan on the wunda chair: This exercise is great for strengthening your back extensors and stabilizing your scapula. #phitosophy 
I have the hardest time switching from forward folds to back bends  and vice versa. The up dog after the kurmasanas is like impossible, and I'm not even close to getting into supta. And trying to drop back at the end of primary series doesn't feel anything like it does after I've done a good amount of backbending. Trying to work on that! 😅
Tunes by Coldplay
I have the hardest time switching from forward folds to back bends and vice versa. The up dog after the kurmasanas is like impossible, and I'm not even close to getting into supta. And trying to drop back at the end of primary series doesn't feel anything like it does after I've done a good amount of backbending. Trying to work on that! 😅 Tunes by Coldplay
View the world from new perspectives. 📷: @________mkat #perspective #pov #see #read #study #learn #dance #beinformed #dancephotography #photography #spinalextension #crazyhair #artist #dancer #pdxdancer
California TDP Trainer @kendall_tdp is working on upper back extension using the Pilates reformer. More thoracic spinal extension allows for more optimal movement and injury prevention of the low spine!🙌🏻💯
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#upperback #spinalextension #pilatesreformer #pilatesstrong #dancetraining #functionalmovement #dancefitness #scarecrow
Sending the backbend into the thoracic (mid) spine area is always a challenge for me, and many of us mere mortals. 
Initially we often tend to ‘crunch’ backwards from the low back, in efforts to achieve that deep gorgeous looking backbend. And in doing so, we’re often inadvertently merely compressing vertebrae and intervertebral discs instead of ELONGATING and DEcompressing the spine. 
#ardhachandrachapasana Allows us to  leverage the upper arm and leg against one another;  pressing the foot into the hand increases the stretch to the hip flexors; focussing on the arm leveraging against foot opens up the shoulders AND that peskily hard to open mid back area. 
And of course, the balance is challenged, especially if the dristi (gaze) rises upwards. 
So much offered in this pose, it’s exquisite :)
After all the different aspects of bodily attention... remember ....
Aaaand.... B R E A T H E 🙏🏼😊❤️
Sending the backbend into the thoracic (mid) spine area is always a challenge for me, and many of us mere mortals. Initially we often tend to ‘crunch’ backwards from the low back, in efforts to achieve that deep gorgeous looking backbend. And in doing so, we’re often inadvertently merely compressing vertebrae and intervertebral discs instead of ELONGATING and DEcompressing the spine. #ardhachandrachapasana  Allows us to leverage the upper arm and leg against one another; pressing the foot into the hand increases the stretch to the hip flexors; focussing on the arm leveraging against foot opens up the shoulders AND that peskily hard to open mid back area. And of course, the balance is challenged, especially if the dristi (gaze) rises upwards. So much offered in this pose, it’s exquisite :) After all the different aspects of bodily attention... remember .... Aaaand.... B R E A T H E 🙏🏼😊❤️
Where I am at, is not actually where I am at. Where I am at is merely a point on the path to where I am going ~Tony Cleaver
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Find your inner superhero and take flight with me every weds morning at @pscpilates •
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#wundachair #wundachairwednesday #pilatesswan #pilates #pilateslife #pilateslove #pilatesfun #pilatesteacher #spinalextension #keepitmovin
Spinal extension on the #cadillac. It promotes mobility of the spine while challenging the body stability, especially in scapulae and arms 💪🏼
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#spreadeagle #cadillac #spinalextension #spinalarticulation #scapularstability #hipextensorstrength #pilatescadillac #pilatesworkout #lovepilates #bodyandsoulpilates
Joseph Pilates used to say “you’re only as young as your spine is flexible. If your spine is inflexibly stiff at 30, you are old.” #pilates #pilatescadillac #contrology #pilatesbarre #stretch #thinkaboutit #fitness .
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#Repost @thepilatesbarrestudio with @get_repost
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Talk about spinal extension!!! Spinal extension is So important for spine health and mobility - especially in our daily lives where we tend to sit SO much!! This is such a free form, unrestricted way to experience spinal extension! #spinalextension #pilateslovers #cadillac #thepilatesbarrestudio @simply__angela
Joseph Pilates used to say “you’re only as young as your spine is flexible. If your spine is inflexibly stiff at 30, you are old.” #pilates  #pilatescadillac  #contrology  #pilatesbarre  #stretch  #thinkaboutit  #fitness  . . #Repost  @thepilatesbarrestudio with @get_repost ・・・ Talk about spinal extension!!! Spinal extension is So important for spine health and mobility - especially in our daily lives where we tend to sit SO much!! This is such a free form, unrestricted way to experience spinal extension! #spinalextension  #pilateslovers  #cadillac  #thepilatesbarrestudio  @simply__angela
Morning heart opener ☀️...so yummy 😋
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#heartopener #frontbodyopener #ringwork #movementismedicine #camelpose #littlethunderboltpose
Talk about spinal extension!!! Spinal extension is So important for spine health and mobility - especially in our daily lives where we tend to sit SO much!! This is such a free form, unrestricted way to experience spinal extension! #spinalextension #pilateslovers #cadillac #thepilatesbarrestudio @simply__angela
Talk about spinal extension!!! Spinal extension is So important for spine health and mobility - especially in our daily lives where we tend to sit SO much!! This is such a free form, unrestricted way to experience spinal extension! #spinalextension  #pilateslovers  #cadillac  #thepilatesbarrestudio  @simply__angela
EXTENSION 
Is it for everyone? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ learn how to mobilize the spine and achieve the correct extension for you and your clients with a private or semi-private session. Alternatively book in for a course or workshop and further your knowledge. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ www.victoriaroper.com ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #victoriaroper #pilates #pilatespt #pt #personaltraining #privatementoring #anatomy #functionalanatomy #matpilates #extenstion #spinalextension #spinalmobility #doit #move #mind #mindfulmovement #movement #fascia #firingpatterns #learn #merrithew #stottpilates ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
EXTENSION Is it for everyone? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ learn how to mobilize the spine and achieve the correct extension for you and your clients with a private or semi-private session. Alternatively book in for a course or workshop and further your knowledge. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ www.victoriaroper.com ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #victoriaroper  #pilates  #pilatespt  #pt  #personaltraining  #privatementoring  #anatomy  #functionalanatomy  #matpilates  #extenstion  #spinalextension  #spinalmobility  #doit  #move  #mind  #mindfulmovement  #movement  #fascia  #firingpatterns  #learn  #merrithew  #stottpilates  ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ah...extension. One of my favourite things. And so much better with props! Throwing this one into the mix for #PilatesPower day 4: swan dive. Remember to keep the abs zipped up like jeans that are one size too small! (Not that I'm encouraging that, you should just buy pants that fit.)
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#PilatesPower Challenge is hosted by @epicself @lisahubbardpilates @jjweeks_pilates and @traceymallettfitness
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#spinalextension #backextension #swandive #healthyback #spinehealth #extension #foamroller #foamrollerfriday #fitball
Ah...extension. One of my favourite things. And so much better with props! Throwing this one into the mix for #PilatesPower  day 4: swan dive. Remember to keep the abs zipped up like jeans that are one size too small! (Not that I'm encouraging that, you should just buy pants that fit.) . . #PilatesPower  Challenge is hosted by @epicself @lisahubbardpilates @jjweeks_pilates and @traceymallettfitness . . #spinalextension  #backextension  #swandive  #healthyback  #spinehealth  #extension  #foamroller  #foamrollerfriday  #fitball 
Overwhelmed. 😳 So I cocoon, in order to be centered.
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#Malasana #PlowPose @totumking #YogaPractice #YogaForAll #YogaInstructor #Teacher  @adelaide_club @redefine_fitltd @imprintpilates @shangrilato @donaldafitness #FoundryLofts @LiveClubLife @totumlifescience @donaldaclub #HotelYoga #OntarioCollegeOfTeachers #VerticalArtFactory #LuckyYogi #PeacefulStudios #BeU #MindfulPractice #RedefineYourself #SpinalExtension #PracticeMakesBetter #BendItLike  #LifeIsArt #LifeImitatesArt #YogaEveryday  #FlexibleBodyConsciousMind #Mindfulness #ConsciousMindConsciousLife #DareToBeYou #GlamGirlFitness #YogaBible @yogacertified #FollowMe #CalmTheMind
Overwhelmed. 😳 So I cocoon, in order to be centered. . . #Malasana  #PlowPose  @totumking #YogaPractice  #YogaForAll  #YogaInstructor  #Teacher  @adelaide_club @redefine_fitltd @imprintpilates @shangrilato @donaldafitness #FoundryLofts  @LiveClubLife @totumlifescience @donaldaclub #HotelYoga  #OntarioCollegeOfTeachers  #VerticalArtFactory  #LuckyYogi  #PeacefulStudios  #BeU  #MindfulPractice  #RedefineYourself  #SpinalExtension  #PracticeMakesBetter  #BendItLike  #LifeIsArt  #LifeImitatesArt  #YogaEveryday  #FlexibleBodyConsciousMind  #Mindfulness  #ConsciousMindConsciousLife  #DareToBeYou  #GlamGirlFitness  #YogaBible  @yogacertified #FollowMe  #CalmTheMind 
Gorgeous extension. A plane of movement many workouts miss. •
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#spinalextension #pilatesworks #pilatesprivates #studio8chicago #studio8pilates
M O N D A Y ✨ .
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Thoracic Extension: aka the Anti-Slump Exercise!
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By keeping your ribs from flaring, you can extend your spine more efficiently.  Keep your neck long and think of reaching out and up with your breast bone. It’s easy to extend higher, but we usually hinge at the lumbar spine (aka low back) and then we don’t get the true benefit of extension. Sometimes a smaller movement gets greater results 🤔
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Join me every Monday @10am and Wednesday @12:10 at @solsticeyogabarre to move better and feel good!
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#smallmovementsbigchange #motivationmonday #pilatesmat #atlantapilates #posturecorrector #pilateseveryday #spinalextension #modernmovementmethod
M O N D A Y ✨ . . Thoracic Extension: aka the Anti-Slump Exercise! . . By keeping your ribs from flaring, you can extend your spine more efficiently. Keep your neck long and think of reaching out and up with your breast bone. It’s easy to extend higher, but we usually hinge at the lumbar spine (aka low back) and then we don’t get the true benefit of extension. Sometimes a smaller movement gets greater results 🤔 . . Join me every Monday @10am and Wednesday @12:10 at @solsticeyogabarre to move better and feel good! . . #smallmovementsbigchange  #motivationmonday  #pilatesmat  #atlantapilates  #posturecorrector  #pilateseveryday  #spinalextension  #modernmovementmethod 
Mindful movement Monday...prevent the weight of the work week from turning you into a hunch back by finding upper and mid spinal articulation and core stabilization. Join me every Monday at @athletanyc Flatiron at 6pm for Functional Mat Pilates. Check out my stories to see the rest of the week’s schedule and where you can get stronger with me. .
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#mindfulmovementmonday #athletaflatiron #pilateslovers #strongspinestrongmind #nycfitness  #powerofshe
Sometimes you're gonna jump off a cliff and land flat on your face. Then you just get up and go again. But sometimes you dive off the cliff and start soaring with the eagles, and that's when you find new music, places that you've never been before ~ Butch Trucks
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I call this movement “the Dolphin” 🐬 🌊 it’s amazing for strengthening the posterior chain (hams, glutes, back) as well as giving that spine much needed articulation and #spinalextension .
Lateral bends for an added 💙 💥
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Keep note ⚠️ footbar is unlocked and unhinged to stabilize the feet 👌🏻👣
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Blooper alert: I bopped my nose on the second dive 🤦‍♀️ watch out for that head rest...lol 🙄 •
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👆🏻 for 🎶 by Massive Attack (What your Soul Sings) •
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#pilates #pilateslife #pilateslove #pilatesreformer #pilatesshortbox #mckenzieextension #pilatesdolphin #pilatesteacher #pilatesmamma #core #contrology #keepitmovin
Sometimes you're gonna jump off a cliff and land flat on your face. Then you just get up and go again. But sometimes you dive off the cliff and start soaring with the eagles, and that's when you find new music, places that you've never been before ~ Butch Trucks • • I call this movement “the Dolphin” 🐬 🌊 it’s amazing for strengthening the posterior chain (hams, glutes, back) as well as giving that spine much needed articulation and #spinalextension  . Lateral bends for an added 💙 💥 . Keep note ⚠️ footbar is unlocked and unhinged to stabilize the feet 👌🏻👣 . . Blooper alert: I bopped my nose on the second dive 🤦‍♀️ watch out for that head rest...lol 🙄 • • 👆🏻 for 🎶 by Massive Attack (What your Soul Sings) • • #pilates  #pilateslife  #pilateslove  #pilatesreformer  #pilatesshortbox  #mckenzieextension  #pilatesdolphin  #pilatesteacher  #pilatesmamma  #core  #contrology  #keepitmovin 
Dreaming of the desert this morning. Take me back! ☀️🔥
#heat #sunshine #spinalextension
#nevada #desert #yoga #wheelpose #yogainthedesert
So many of my clients find this position a challenge and it is. It’s about...
finding your balance, 
being strong deep within, 
opening your heart, 
being vulnerable, 
being able to trust yourself to just let go. 
Love yourself & your spine during Back Care Awareness Week. #spinehealth #backcare #spinalhealth .
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#pilates #strong #stretch #balance #spinalextension #stretching #assistedstretching #pilatesstudio #wellbeing #health #fitness #fit #fitchicksdoitbetter #fitgirl #strongisthenewskinny #broxbourne #herts #hertfordshire #pilatesclass #pilateslover  #corestrength #pt
So many of my clients find this position a challenge and it is. It’s about... finding your balance, being strong deep within, opening your heart, being vulnerable, being able to trust yourself to just let go. Love yourself & your spine during Back Care Awareness Week. #spinehealth  #backcare  #spinalhealth  . . . #pilates  #strong  #stretch  #balance  #spinalextension  #stretching  #assistedstretching  #pilatesstudio  #wellbeing  #health  #fitness  #fit  #fitchicksdoitbetter  #fitgirl  #strongisthenewskinny  #broxbourne  #herts  #hertfordshire  #pilatesclass  #pilateslover  #corestrength  #pt 
Magic circle Monday.  Beginning my week by wakening up the posterior chain.  These muscles functions are to hold the body upright, but for most people they become weak due to sitting , lack of movement and a sedentary lifestyle.  _____________________________________________ Kyphosis , the rounding of the upper spine, runs in my family. Apart from being not to aesthetically pleasing my grandfathers movement and quality of life was so restricted. I’m determined to make sure I don’t end up the same way so these are exercises I do on a daily basis.  Engage and strengthen those deep core muscles, glutes , back extensors. It feels amazing 🤩
Magic circle Monday. Beginning my week by wakening up the posterior chain. These muscles functions are to hold the body upright, but for most people they become weak due to sitting , lack of movement and a sedentary lifestyle. _____________________________________________ Kyphosis , the rounding of the upper spine, runs in my family. Apart from being not to aesthetically pleasing my grandfathers movement and quality of life was so restricted. I’m determined to make sure I don’t end up the same way so these are exercises I do on a daily basis. Engage and strengthen those deep core muscles, glutes , back extensors. It feels amazing 🤩
I am so excited for this years @thepilatesbrunch 🤗 I am thrilled to be presenting an extension biased masterclass and can not wait to share what I have planned! If you haven’t yet got  your tickets there is still time! Head to the @thepilatesbrunch page now!! Hope to see you there! 😊✨
I am so excited for this years @thepilatesbrunch 🤗 I am thrilled to be presenting an extension biased masterclass and can not wait to share what I have planned! If you haven’t yet got your tickets there is still time! Head to the @thepilatesbrunch page now!! Hope to see you there! 😊✨
Home from the Development Weekend! Now just the small task of deciphering/code breaking my notes 📝 😩😂Inspite of my awful notes, I have so many takeaways from this weekend’s conference!! Can’t wait to put into practice what I’ve learned! Thank you @bodycontrolpilates #pilatestraining #dw28 #brainache #shoulderrehab #pilatesteacher #royalcollegeofphysicians #alwayslearning #spinalrotation #spinalextension
Day 6, at home workout ~ mix of pilates, yoga, and light dumb bell strength mostly aiming to help correct my posture. Sphinx pose is my favorite to hold at the end of a long seated day. While holding this spinal extension I am able to counterbalance all of the rounding I catch myself slouching into throughout the day. Heck, you could watch netflix like this for 10-15 minutes every night, am I right? 😉...
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#libra #fitness #wellness #challenge #posture #sparkle #feelsgood #30minutes #fitspo #fitfam #spinalextension #breathe #selflove
Day 6, at home workout ~ mix of pilates, yoga, and light dumb bell strength mostly aiming to help correct my posture. Sphinx pose is my favorite to hold at the end of a long seated day. While holding this spinal extension I am able to counterbalance all of the rounding I catch myself slouching into throughout the day. Heck, you could watch netflix like this for 10-15 minutes every night, am I right? 😉... . . . #libra  #fitness  #wellness  #challenge  #posture  #sparkle  #feelsgood  #30minutes  #fitspo  #fitfam  #spinalextension  #breathe  #selflove 
Extension circuit. Criterion rather than rep based, aimed to improve skill in #sissysquat and active #backbend with a bonus of hip extension gains.

1 sissy squat for depth
2 QL bend (made up name)
3 Ankle touch/horizontal reach
4 Prone extension reach (arms in various positions)

Sissy criteria is kill it if tension lost in glutes/felt in spinal erectors/fall over.

Items 2 and 3 are basically a drop set (8kg kettlebells) rotated side/back bend reaching either to the heel or as far horizontally as possible.

Prone extension reach for time. Here I set up in an external rotated and depressed scapula position, then attempt to lift the elbows as high as possible allowing the lift to carry over into the torso, whilst resisting any tendency to upward and internal rotation and simultaneously maximally depressing the scapula as I go along. #justliftyourarms 😂

In all motions getting the most from the least - finding the path that requires most tension to go the smallest distance.

Repeat circuit as few or as many times as necessary/desired. Maybe finish out with some spinal flexion to counter any acute adaptive shortening.

Vid sped up for your viewing pleasure.

#spinalextension #hipextension #wheelpose #yoga #notyoga #movement #anteriorchain #spoonfeeding #quads #core #nuance #bodyweighttraining #macaco #notcapoeira #gymnastics #lowbridge #mobiltyworkout #sspstrong #purley #london #joesgaintrain
Extension circuit. Criterion rather than rep based, aimed to improve skill in #sissysquat  and active #backbend  with a bonus of hip extension gains. 1 sissy squat for depth 2 QL bend (made up name) 3 Ankle touch/horizontal reach 4 Prone extension reach (arms in various positions) Sissy criteria is kill it if tension lost in glutes/felt in spinal erectors/fall over. Items 2 and 3 are basically a drop set (8kg kettlebells) rotated side/back bend reaching either to the heel or as far horizontally as possible. Prone extension reach for time. Here I set up in an external rotated and depressed scapula position, then attempt to lift the elbows as high as possible allowing the lift to carry over into the torso, whilst resisting any tendency to upward and internal rotation and simultaneously maximally depressing the scapula as I go along. #justliftyourarms  😂 In all motions getting the most from the least - finding the path that requires most tension to go the smallest distance. Repeat circuit as few or as many times as necessary/desired. Maybe finish out with some spinal flexion to counter any acute adaptive shortening. Vid sped up for your viewing pleasure. #spinalextension  #hipextension  #wheelpose  #yoga  #notyoga  #movement  #anteriorchain  #spoonfeeding  #quads  #core  #nuance  #bodyweighttraining  #macaco  #notcapoeira  #gymnastics  #lowbridge  #mobiltyworkout  #sspstrong  #purley  #london  #joesgaintrain 
• GROUP CLASSES • 
Next week I’ll be teaching my usual group classes plus an extra one @hilltopstudio1 in Muswell Hill on Tuesday afternoon. Here’s my schedule... •
Monday 730pm Beginners/Intermediate 
Tuesday 930am Advanced 
Tuesday 1pm Mixed Ability 
Friday 930 Mixed Ability
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Full details and online booking via my website www.purepilates.london 
Have a gorgeous weekend 🖤
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#spinalextension #pilates #pilatesbody #pilateslovers #pilatesmat #pilatesmatwork #injuryprevention #injuyrehab #pilatesrehab #pilatesforall #beginnerspilates #beginnersworkout #eastfinchley #sunlover #backbend #muswellhill #eastfinchleyn2
• GROUP CLASSES • Next week I’ll be teaching my usual group classes plus an extra one @hilltopstudio1 in Muswell Hill on Tuesday afternoon. Here’s my schedule... • Monday 730pm Beginners/Intermediate Tuesday 930am Advanced Tuesday 1pm Mixed Ability Friday 930 Mixed Ability • Full details and online booking via my website www.purepilates.london Have a gorgeous weekend 🖤 • • #spinalextension  #pilates  #pilatesbody  #pilateslovers  #pilatesmat  #pilatesmatwork  #injuryprevention  #injuyrehab  #pilatesrehab  #pilatesforall  #beginnerspilates  #beginnersworkout  #eastfinchley  #sunlover  #backbend  #muswellhill  #eastfinchleyn2 
Day 5 of #chairyogachallenge is #spinalextension also known as #backbends. Love opening up the heart helps a lot with the pain that technology brings me by slouching over on a computer all day.
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Grand prize giveaway of an AY t-shirt and journal from our first Accessible Yoga Conference in Europe! #ayceurope
#chairyogachallenge .The #chairyogachallenge goes from Oct 1st through Oct 7th! “RULES”:
Follow @accessibleyoga & @accessibleyogatraining for a chance to win a free T-shirt and a journal from our first international Accessible Yoga Conference in Europe! 
Use #accessibleyoga #chairyogachallenge to win

Day 1: Tadasana
Day 2: Sun Salutations 
Day 3: Warrior 2
Day 4: Balance Pos
Day 5: Spinal Extension (Backbends)
Day 6: Spinal Rotation (Twists)
Day 7: Deep Relaxation (guide us into stillness!) Can’t wait to see what you all come up with! 
#accessibleyoga #accessibleyogatraining #accessibleasana #ayceurope #yoga #everybodybends #everybodyisayogabody
Day 5 of #chairyogachallenge  is #spinalextension  also known as #backbends . Love opening up the heart helps a lot with the pain that technology brings me by slouching over on a computer all day. . . Grand prize giveaway of an AY t-shirt and journal from our first Accessible Yoga Conference in Europe! #ayceurope  #chairyogachallenge  .The #chairyogachallenge  goes from Oct 1st through Oct 7th! “RULES”: Follow @accessibleyoga & @accessibleyogatraining for a chance to win a free T-shirt and a journal from our first international Accessible Yoga Conference in Europe! Use #accessibleyoga  #chairyogachallenge  to win Day 1: Tadasana Day 2: Sun Salutations Day 3: Warrior 2 Day 4: Balance Pos Day 5: Spinal Extension (Backbends) Day 6: Spinal Rotation (Twists) Day 7: Deep Relaxation (guide us into stillness!) Can’t wait to see what you all come up with! #accessibleyoga  #accessibleyogatraining  #accessibleasana  #ayceurope  #yoga  #everybodybends  #everybodyisayogabody 
Day 5 #PilatesPower challenge - the saw.  A different angle of my back and from the instructor's point of view. 😁
My daughter added & colored the tape for a visual to see the spine moving. 🙌 The tape at my hips to remind not to lift them and they are glued to the floor.  I kept my legs just hip width apart to focus on the extension of the spine and the breath.  I'm on half of the mat to support my achy hip. 
This is definitely a move I don't practice or teach too often.  It's a mind body connection for sure. 
Keep up with the challenge by following @traceymallettfitness @lisahubbardpilates
 @jjweeks_pilates and @epicself 
#pilates #pilatesfitness #matpilates #pilatesfit #pilatesbody #activeflexibility #corework #corestrength #pelvicstability #pilatessaw #saw #spinalextension
Day 5 #PilatesPower  challenge - the saw. A different angle of my back and from the instructor's point of view. 😁 My daughter added & colored the tape for a visual to see the spine moving. 🙌 The tape at my hips to remind not to lift them and they are glued to the floor. I kept my legs just hip width apart to focus on the extension of the spine and the breath. I'm on half of the mat to support my achy hip. This is definitely a move I don't practice or teach too often. It's a mind body connection for sure. Keep up with the challenge by following @traceymallettfitness @lisahubbardpilates @jjweeks_pilates and @epicself #pilates  #pilatesfitness  #matpilates  #pilatesfit  #pilatesbody  #activeflexibility  #corework  #corestrength  #pelvicstability  #pilatessaw  #saw  #spinalextension 
If you are looking for a posture that cures all ills... this is it. Known by a few names including Upward dog (yoga) and swan (Pilates). Benefits of this move include: 
Increasing lung capacity and 
improving posture. It does this by: - Stretching our chest, shoulders and abdomen - Strengthening the spine, arms and wrists - Stimulating the organs of the abdomen
Also helps to relieve depression, fatigue and pain of sciatica.

Poses like this are critical for a healthy back, especially considering how contemporary life has us sitting WAY too much, staring at screens and repetitively tapping in keyboards or tiny phone screens. 
Seated as regularly are, we over-stretch our back muscles and weaken the abdominals.

Looking at pictures of this body extending pose, it can easily be mistaken for something easy to do. There is a lot of preparation needed before seemingly arching oneself up onto our arms! 
These include:
📍Learning to lengthen back muscles as we extend (rather than tighten them to lift us) 📍Learning to engage and stretch the abdominal muscles at the same time. 📍Opening the hip flexors and upper back. 📍Strengthening arms, wrists and back muscles.
AND 📍Learning to breathe in extension! 
So often the nervous system creates super shallow breaths in this position.
Breath: Ensure continuous breathing, letting the air open in the body where it doesn’t usually go. (Upper back, under arms pits and deep down into the belly (without the abdominals spilling downwards). Helpful tip: Rather than heading straight up, spend time practicing lifting the belly up off the floor (while lying on your front) and using the arms and belly to lift you up inch by inch. Locating your hands close to your armpits with elbows up and backwards like cricket legs helps. 
Enjoy 
#bigbookofbreath #spine #breathe #meditate #upwardfacingdog #extensions #inhale #exhale #possibilitiesareendless #innerpeace #togetherwearestronger #onebreathatatime #lakedistrict #spinalextension #breath #health #healthylifestyles #wellness #breathing #yoga #wellbeing #breathingexercise #bestoftheday #wellnesscoach #purewellness #healthierlifestyle #breathwork #antiaging #spiritual
If you are looking for a posture that cures all ills... this is it. Known by a few names including Upward dog (yoga) and swan (Pilates). Benefits of this move include: Increasing lung capacity and improving posture. It does this by: - Stretching our chest, shoulders and abdomen - Strengthening the spine, arms and wrists - Stimulating the organs of the abdomen Also helps to relieve depression, fatigue and pain of sciatica. Poses like this are critical for a healthy back, especially considering how contemporary life has us sitting WAY too much, staring at screens and repetitively tapping in keyboards or tiny phone screens. Seated as regularly are, we over-stretch our back muscles and weaken the abdominals. Looking at pictures of this body extending pose, it can easily be mistaken for something easy to do. There is a lot of preparation needed before seemingly arching oneself up onto our arms! These include: 📍Learning to lengthen back muscles as we extend (rather than tighten them to lift us) 📍Learning to engage and stretch the abdominal muscles at the same time. 📍Opening the hip flexors and upper back. 📍Strengthening arms, wrists and back muscles. AND 📍Learning to breathe in extension! So often the nervous system creates super shallow breaths in this position. Breath: Ensure continuous breathing, letting the air open in the body where it doesn’t usually go. (Upper back, under arms pits and deep down into the belly (without the abdominals spilling downwards). Helpful tip: Rather than heading straight up, spend time practicing lifting the belly up off the floor (while lying on your front) and using the arms and belly to lift you up inch by inch. Locating your hands close to your armpits with elbows up and backwards like cricket legs helps. Enjoy #bigbookofbreath  #spine  #breathe  #meditate  #upwardfacingdog  #extensions  #inhale  #exhale  #possibilitiesareendless  #innerpeace  #togetherwearestronger  #onebreathatatime  #lakedistrict  #spinalextension  #breath  #health  #healthylifestyles  #wellness  #breathing  #yoga  #wellbeing  #breathingexercise  #bestoftheday  #wellnesscoach  #purewellness  #healthierlifestyle  #breathwork  #antiaging  #spiritual 
Pilates Challenge day four, “Swan” 🌟 There may be no dive or floating legs in this version but wow does this safe extension feel fabulous! There’s no doubt I will be rocking and rolling in a few months stretching scar tissue and melting fascial restrictions 😇🙌🏻✨Thankful for a glorious sunny day in Little Traverse Bay!!! Always fun to move in a gorgeous setting, earthing and feeling the sun and fresh cool air in my lungs 🌈💫💕🙌🏻✨ Excellent choice and thank you to:
@epicself @jjweeks_pilates @lisahubbardpilates @traceymallettfitness 🧚🏻‍♀️
#pilateslife #pilatespower #yogini #pilatesbody #mynomadlife #pilatesmat #spinalmobility #pilatesworld #pilatesinstructor #healing #postsurgery #patience #pilatesteacher #dedication #pilateschallenge #discipline #pilatescommunity #spinalextension #movewise #pilatesstyle #powerpilates #everyday #justdoit #allaboutpilates 😇
Pilates Challenge day four, “Swan” 🌟 There may be no dive or floating legs in this version but wow does this safe extension feel fabulous! There’s no doubt I will be rocking and rolling in a few months stretching scar tissue and melting fascial restrictions 😇🙌🏻✨Thankful for a glorious sunny day in Little Traverse Bay!!! Always fun to move in a gorgeous setting, earthing and feeling the sun and fresh cool air in my lungs 🌈💫💕🙌🏻✨ Excellent choice and thank you to: @epicself @jjweeks_pilates @lisahubbardpilates @traceymallettfitness 🧚🏻‍♀️ #pilateslife  #pilatespower  #yogini  #pilatesbody  #mynomadlife  #pilatesmat  #spinalmobility  #pilatesworld  #pilatesinstructor  #healing  #postsurgery  #patience  #pilatesteacher  #dedication  #pilateschallenge  #discipline  #pilatescommunity  #spinalextension  #movewise  #pilatesstyle  #powerpilates  #everyday  #justdoit  #allaboutpilates  😇
All of us need back extension. #spinalextension#backextension#cadillac#pully#pilates
Curious about Pilates? Sign up for 3 Customized 1-on-1 Pilates sessions for only $199. Offer good through 10/31. Link in bio.
Curious about Pilates? Sign up for 3 Customized 1-on-1 Pilates sessions for only $199. Offer good through 10/31. Link in bio.
Always looking for some fresh moves  for my favorite day of the week: #Thoracicthursday 
This one inspired  by @viepilatesgoldcoast  who always has beautiful extension and strong lines!  Give it a try for some fantastic thoracic & hip extension with scapular & postural muscle activation.  Note: the knee flexion & extension variations can also influence your quadriceps flexibility therefore changing how much thoracic extension you might be capable of obtaining. You can also try it adding a slight rotation to either side dipping one shoulder closer to the mat and facing a side wall.  Either way, it feels amazing! 🌟
#fitspiration .
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#pilates #cadillac #pilatescadillac #trapezetable #thoracic #spinalextension #thoracicspine #spinalmobility #postural #glutes #quads #quadstretch #shoulders #stretch #strength #scapularstability #hipextension #prehab #backrehab #shoulderrehab #pilatesforposture #pilatesfordancers #pilatesforathletes #fitness #encorepilatesgnv #physio #pilatesinstructor
Always looking for some fresh moves for my favorite day of the week: #Thoracicthursday  This one inspired by @viepilatesgoldcoast who always has beautiful extension and strong lines! Give it a try for some fantastic thoracic & hip extension with scapular & postural muscle activation. Note: the knee flexion & extension variations can also influence your quadriceps flexibility therefore changing how much thoracic extension you might be capable of obtaining. You can also try it adding a slight rotation to either side dipping one shoulder closer to the mat and facing a side wall. Either way, it feels amazing! 🌟 #fitspiration  . . . . . #pilates  #cadillac  #pilatescadillac  #trapezetable  #thoracic  #spinalextension  #thoracicspine  #spinalmobility  #postural  #glutes  #quads  #quadstretch  #shoulders  #stretch  #strength  #scapularstability  #hipextension  #prehab  #backrehab  #shoulderrehab  #pilatesforposture  #pilatesfordancers  #pilatesforathletes  #fitness  #encorepilatesgnv  #physio  #pilatesinstructor 
When you ask Blossom to take you through a High Barrel workout 😅 #kickedmybutt #pilatesswan #ifitsnotharditsnotpilates
Have I mentioned how much fun this adult gymnastics class is on Tuesday nights at 6pm? SO MANY benefits come out of this drill! 
Job well done @umitatamer @dblock4lyfe and Cory’s first bridge push up.
#crossfitgymnastics #adultplaytime #learntomove #spinalextension #handstand #experiment #bridge #pushup #hspu #drillandskills #tspine #chestopener #stack
Having fun trying my best at a smooth transition in and out of wheel from....toe squat? Double toe stand? Does a squat on your toes with the heals intentionally raised have a Sanskrit name? Is it worth doing if it doesn't? 😆😘
Having fun trying my best at a smooth transition in and out of wheel from....toe squat? Double toe stand? Does a squat on your toes with the heals intentionally raised have a Sanskrit name? Is it worth doing if it doesn't? 😆😘
I’ve been trying to become more disciplined about carving out a little commitment-free time during the week for me. I’m not talking spa days and 3 hour naps (hang on a minute, that sounds good, maybe I should reconsider). Today I achieved just that and put my window of opportunity to good use on the ladder barrel. Considering how good my spine felt afterwards, the question is, what took me so long? Ladder Barrel, you’ve got yourself a regular Tuesday date.

#tuesdayisthenewfriday #pilates #ladderbarrel #stottpilates #fullcert #spinalextension #posture #spinalmobility #pilatescotswolds #pilatesinstructor #iamasweatybetty
I’ve been trying to become more disciplined about carving out a little commitment-free time during the week for me. I’m not talking spa days and 3 hour naps (hang on a minute, that sounds good, maybe I should reconsider). Today I achieved just that and put my window of opportunity to good use on the ladder barrel. Considering how good my spine felt afterwards, the question is, what took me so long? Ladder Barrel, you’ve got yourself a regular Tuesday date. #tuesdayisthenewfriday  #pilates  #ladderbarrel  #stottpilates  #fullcert  #spinalextension  #posture  #spinalmobility  #pilatescotswolds  #pilatesinstructor  #iamasweatybetty 
Ladder Barrel playtime! I love being upside down momentarily for the change in blood flow and add that with spinal extension...AMAZING! Oh, and I love my new @zyiaactive pants!! 😉

#ladderbarrel #pilates #pilatesbarrel #spinalextension #pilateseveryday #pilatesftmyers #zyiaactive
Partner Pilates? You bet! A delicious spinal extension over the barrel and a psoas stretch on the ladder...if she can stop laughing! #pilateslovers #ladderbarrel #contrology #classicalpilates #psoasstretch #spinalextension #feelssogood #partnerworkout #partnerpilates #dynamicduo
Fließende Ganzkörper-Bewegung in eine Streckung der Brustwirbelsäule - tut so gut, besonders wenn man vorher am PC saß, länger gelesen hat oder sich mal wieder ganz klein "zusammen gefaltet" fühlt. Den vollen Bewegungsspielraum auszunutzen, den unser Körper zu bieten hat, ist wichtig, um flexibel zu bleiben. Gerade die Brustwirbelsäule krankt an zu wenig Streckung! .....Streckt euch 🌞
#diepilatisten #spinecorrector #arcbarrel #streckung #spinalextension #brustwirbelsäule #wirbelsäulengymnastik #pilatesfit #pilatespeople #pilatesfüralle #pilatesgermany #ilovepilates #geräteturnen #pilatesstudio #rangeofmotion #functionaltraining #functionalfitness #functionalpilates #doyourworkout #gymfit #leipzigartig #leipzigcity #leipzigliebe #hypzig #lieblingsleipzig #leipzig #leipzigpilates #personalpilates #pilatesvideo #video
Fließende Ganzkörper-Bewegung in eine Streckung der Brustwirbelsäule - tut so gut, besonders wenn man vorher am PC saß, länger gelesen hat oder sich mal wieder ganz klein "zusammen gefaltet" fühlt. Den vollen Bewegungsspielraum auszunutzen, den unser Körper zu bieten hat, ist wichtig, um flexibel zu bleiben. Gerade die Brustwirbelsäule krankt an zu wenig Streckung! .....Streckt euch 🌞 #diepilatisten  #spinecorrector  #arcbarrel  #streckung  #spinalextension  #brustwirbelsäule  #wirbelsäulengymnastik  #pilatesfit  #pilatespeople  #pilatesfüralle  #pilatesgermany  #ilovepilates  #geräteturnen  #pilatesstudio  #rangeofmotion  #functionaltraining  #functionalfitness  #functionalpilates  #doyourworkout  #gymfit  #leipzigartig  #leipzigcity  #leipzigliebe  #hypzig  #lieblingsleipzig  #leipzig  #leipzigpilates  #personalpilates  #pilatesvideo  #video 
I’m not sure I can even begin to tell you WHY @ekumley was curled up UNDER the #ladderbarrel ... but she will probably tell you it was MY idea 😆  Never a dull moment when Emma comes to visit 🤪 But she is opening her own studio @themovementstudiofl this Fall and she will definitely be out of hiding for that! 
#fridayfun  Have a great weekend, everyone! .
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#pilates #pilatesbarrel #encorepilatesgnv  #pilatesinstructor #fitspiration #becauseshecan #girlsjustwannahavefun #swandive #pilatesswan #gainesvillefl #fitnessfun #fridayvibes #fitness #spine #spinalextension
I’m not sure I can even begin to tell you WHY @ekumley was curled up UNDER the #ladderbarrel  ... but she will probably tell you it was MY idea 😆 Never a dull moment when Emma comes to visit 🤪 But she is opening her own studio @themovementstudiofl this Fall and she will definitely be out of hiding for that! #fridayfun  Have a great weekend, everyone! . . . . #pilates  #pilatesbarrel  #encorepilatesgnv  #pilatesinstructor  #fitspiration  #becauseshecan  #girlsjustwannahavefun  #swandive  #pilatesswan  #gainesvillefl  #fitnessfun  #fridayvibes  #fitness  #spine  #spinalextension