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How to Increase spine mobility with pilates side bends

Two individuals performing a side stretch exercise in a studio.

This Pilates Side Bend exercise is used to enhance lateral mobility of the spine. It primarily targets the transversus abdominis, obliques and scapular stabilizers. Attention should be paid to the abdominal contraction to maintain rib connection and prevent the hips and shoulders from rotating. The cervical spine should stay aligned with the thoracic spine.

This Pilates Side Bend can be modified by:

a) bringing the feet closer to or further away from body to

increase/decrease difficulty.

b) Leave the bottom knee on the mat, do not fully extend that leg (less

pressure in the supporting arm & shoulder).

Practice one or both of this pilates side bend variations.

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