Pilates Students' Manual Shapes Of The Spine - Extension
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Jun 6, 2025 Discover the fascinating mechanics of spinal extension in Pilates! Learn how different sections of the spine influence backbending abilities and the vital role of muscle coordination. The podcast delves into how spinal flexors and extensors work in harmony, shaping your practice and enhancing your stability. Tune in to explore the unique movements that make your spine an incredible powerhouse!
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Why Backbends Make A J Shape
- The spine extends unevenly, producing a J-shaped backbend because lumbar vertebrae extend more than thoracic ones.
- Anatomical differences in vertebrae and existing spinal curves create that uneven extension pattern.
Natural S Curves Serve A Purpose
- The spine has natural S-shaped curves: cervical and lumbar lordosis and thoracic kyphosis in neutral posture.
- These curves distribute loads under gravity and are adaptations to upright posture.
Use Specific Exercises For Lumbar Extension
- Recognize which Pilates exercises create extension like swan, swimming, and one/double kick to target lumbar extension.
- Use Joe's shoulder bridge variation to achieve lumbar extension by elevating hips above knees with forearm support.
