back strength and mobility

Back mobility and strengthening

Gently stretch and mobilise the spine with this mat based class

  • Difficulty: Easier
  • Length: 27 minutes

This is a gentle paced class and so is suitable for most levels but as always please work to a level that you feel comfortable with. This class includes:

  • Arm openings in sitting
  • Roll down in long sitting
  • Half roll backs
  • Scissors
  • Leg stretch with abdo prep
  • Bridging
  • Modified swimming
  • Upper body rotation stretch in four-point kneeling
  • Child pose stretch
  • Swan dive
  • Cobra stretch
  • Opposite arm and leg lengthening
  • Glute and hamstring stretches
  • Sitting spine twist and mermaid stretches

We begin the class in sitting on the mat and warm up through our upper body with some arm opening stretches and engaging the muscles around our shoulder blades. We mobilise through the spine with some gentle roll downs in long sitting. In this position we then challenge our core and abdominals with some half roll backs before rolling down onto our backs to continue the class.

On our backs we work on strengthening our core a little more with exercises including scissors and bridging.  Moving into four-point kneeling we bring in some neck movement with a modified swimming exercises and stretch through the upper back further with a rotation stretch. From here we drop down onto our fronts on the mat and work on strengthening our upper back with a swan dive movement before stretching our spines into extension with a cobra stretch.

We then move back onto our backs to begin to cool down with our opposite arm and leg movement, rotation, glute and hamstring stretches. Finishing the class in sitting with a spine twist and mermaid stretches.

Pay what you feel

Support Pilates Live

All classes are provided for free so they’re accessible for everyone.
However, if you are enjoying the classes and would like to make a contribution, donations are much appreciated.
Thank you.

  • gillian

    lovely classes thanks very much

  • Ann Murphy

    Love your classes & the way you calmly explaine everything. It’s really helped my back .Thankyou x

  • Sarah

    Lovely class. Returning to pilates after lockdown. Very relaxing but due to knee osteoarthritis I’m not so flexible now. Looking forward to the next class.

  • Dariana

    Hello! I like very much your pilates classes! I’m 57 years old and I’m from România.Thank you!

    1. Vicky

      Hi Daraina. Thanks for your comment. And s glad you’re enjoying the classes. 🙂

  • Anne

    I am loving your classes, and especially when you have a weekly programme like this. You have kept me going through two years of the pandemic, and I plan to keep doing this with you. Many thanks, Vicky.

    1. Vicky

      Hi Anne, lovely to hear from you and thank you for the lovely comment.

  • Jane

    This is my first class with you and I really enjoyed it. I felt confident with your clear instructions. I haven’t done Pilates since September and am a bit creaky so a gentler class was perfect. Thank you

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