BEGINNER
Stacking the spine properly is a fundamental skill to master in Pilates. The Windmill promotes spinal stacking with a slow, stretching movement.
Stand up tall and exhale.
Tucking your head down toward your chest and rolling down one vertebra at a time, reach down toward your toes. Keeping your weight slightly shifted forward, continue exhaling, rounding your spine.
When you are completely folded over, inhale and begin uncurling your spine, stacking the spine from your hips up to your shoulders. Roll your shoulders back and stand up tall. Repeat three times.
ANNOTATION KEY
Bold text indicates active muscles
Gray text indicates stabilizing muscles
* indicates deep muscles
DO IT RIGHT
LOOK FOR
• Stacking your spine one vertebra at a time.
• The stretch in your back to connect with the stretch in your hamstrings.
BEST FOR
• latissimus dorsi
• erector spinae
• rhomboideus
• quadratus lumborum
• biceps femoris
• gluteus maximus