Here’s a little awareness exercise for you to try while you’re reading this. Take the biggest IN breath that you possibly can, and notice which way your spine wants to move.
You may notice that your spine arches backward gently and your chest lifts.
Now try the opposite, and breathe all the air OUT of your lungs.
You may notice this time that your spine gently bends forward and your chest hunches forward a bit.
These subtle movements of the spine during breathing can assist you in moving and relaxing the spine in your Pilates class, as well as in daily activities. For example, as you do a curl up exercise (like sit-ups in the gym), you can improve the movement through your spine by breathing out as your curl up.
This principle also applies to rotation exercises. Try rotating your spine using an out breath. Notice how far you can move. Now repeat the movement, but this time use an in breath while rotating. You may notice that you won’t rotate quite as far. In Pilates, we use exhalation to assist in mobilizing the spine during rotation exercises.
