back stretch and mobility

Back stretch and mobility

Gently stretch and mobilise through the spine with this short mat based sequence

  • Difficulty: Easier
  • Length: 17 minutes

This class keeps a nice gentle pace so is suitable for most levels. We start the class in sitting then move into four-point kneeling, our fronts and then onto our backs. This class can be used as a great morning stretch to get you ready for the day or to compliment another class.

This class includes:

  • Sitting side bend and spine twist
  • Four-point kneeling tail swish
  • Curl and extend
  • Upper body rotation
  • Child pose stretch
  • Cobra stretch
  • Bridging
  • Opposite arm and leg stretch
  • Lumbar rotation stretch
  • Sitting upper body reaches and mermaid stretch

The class begins in sitting with a side bend and spine twist to gently mobilise the spine. We then move into four-point kneeling and mobilise the lower back with a tail swish and then lengthening through the back with a curl and extend movement. In this position we then rotate through our upper back before stretching out into a child pose stretch.

We then come down onto our fronts to extend our spines with a cobra stretch. Moving round onto our backs we continue to mobilise through the spine with a bridging exercise then lengthen out a little more with an opposite arm and leg stretch. Cooling down with a lumbar rotation stretch and in sitting with some upper body reaches and mermaid stretch.

This class goes well with:

Easier – Back mobility and strengthening

Gently stretch and mobilise the spine with this mat based class.

pilates back mobility

Regular – Feel good Pilates workout

All over workout to get your body working and feeling great

feel good pilates workout

Tough – Ultimate core control

This is a tough mat based class working through movements to engage and challenge our deep abdominal core muscles.

ultimate core control


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.

  • Dee Yardley

    Thank you Vicky I look forward to your posts and in this hot weather its good to just keep moving, under your encouragement and instruction

    Thank you again Dee Yardley

    1. Vicky

      You’re most welcome Dee. 🙂

  • Madeline Swift

    This class and your other classes for back strengthening have done wonders for my lower back pain and core strength. It’s great to have shorter classes like this which you can squeeze in when you’re short on time. Thank you, Vicky!

  • S.H

    Hi Vicky. I have a lower back condition called Degenerative Disc Disease which I’ve had for about 12yrs. After years of ongoing medications, I have been told by my Clinical Pharmacist at my Gp surgery that Pilates could be a possible addition to the medication, and to maybe look into it. Would you recommend Pilates and do you have an online exercise class? I am always in constant pain and I have just tried your easier class online. Thankyou. Vicky.

    1. Vicky

      Hello, thanks for your comment. Yes Pilates can certainly help managing symptoms associated with degenerative disc disease. It is important to work to a level you are comfortable with and build up your exercise gradually so you do not aggravate your symptoms. All our classes are available online and you can do them anytime to suit you. If Pilates is new to you, it may be helpful to look at our tutorial videos on engaging your core etc as good to get the basics right first. These can be found here: https://pilateslive.co.uk/principles-of-pilates/ . All the classes can be search by either length or difficulty so would probably best to start with our easier level classes first. You may also like to try our low back pain class which can be found here: https://pilateslive.co.uk/pilates-classes/pilates-for-lower-back-pain/ If you are unsure about any of the exercises then please seek advice from a health professional. I hope you find the classes helpful. Best wishes, Vicky

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