The importance of Spinal flexion
“One of our main goals is that the whole spine should move in a synchronous and smooth manner.” Joseph Pilates
To function correctly, the spine must be both stable and mobile. For this reason, spinal flexion is one of the fundamental movement patterns in Pilates. When the individual vertebrae of the spine work together throughout the length of the spine, we can achieve a considerable fluid movement, almost snake-like.
The spine can flex, or “bend”, from either end or both ends simultaneously and ideally, each of these variables should be practised.
If beginning from the top, spinal flexion involves bending the spine forward by creating a smooth, controlled curve from the head all the way down to the pelvis. Rather than collapsing the body, as you bend forwards, the deep spinal muscles are recruited to control the descent, with support from the abdominal muscles. As the spine is moved back to the starting/ upright position, the spinal muscles are recruited again to enable and support fluid, bone by bone movement, “re-stacking” the spine.
Each vertebra contributes to overall flexion of the spine. Ideally, in a healthy spine, the bones in the neck (cervical spine) should have 60°-80° of flexion from a neutral position. The upper/mid back (thoracic spine) has the least amount of flexion due to the attachment of the ribs and the shape of the vertebrae. The lower spine (lumbar) provides a lot of flexion. The combined action of the thoracic and lumbar spine, (the trunk), provides 45°-60° of flexion.
The role of Pilates
Pilates incorporates controlled flexion exercises, working the spine bone by bone, with a focus on lengthening, to improve mobility, flexibility and suppleness, strengthen the abdominal muscles and promote better posture.
Specific exercises such as Roll-Downs involve flexion from the top down, whilst others, for example Spine Curls, flex the spine literally from the bottom up. Seated C-curve requires flexion from top and bottom simultaneously.
The benefits
Strengthening the deep abdominal muscles.
Pilates flexion exercises utilise the deep spinal extensor muscles (erector spinae) to work eccentrically to control forwards movements, working together with the spinal flexors (rectus abdominis). Depending on the exercise, other muscles are recruited to assist the movement, including hip extensors (e.g. gluteus maximus and hamstrings)
Improving spinal mobility and flexibility.
Flexion exercises involve bilateral opening and closing of the facet joints of the spine and focus on controlled lengthening into and out of the flexion. This positively impacts the mobility and flexibility of each part of the spine.
Enhancing body awareness and movement control.
Flexion exercises help to improve awareness of which parts of the spine may move more easily than others. Attention and focus can then be paid to these “sticky” areas to gradually begin to mobilise and gain improved control of movement. Increased awareness of how our body moves is fundamental to improving movement and thereby avoiding injury.
Supporting better posture by balancing the muscles around the spine.
Facilitating improved mobility of the bones of the spine, recruitment the correct muscles to support the movement and thereby strengthening them, ultimately leads to an improved, more upright posture, allowing us to stand and move more freely and avoid incorrect forces acting through the spine and limbs. Well controlled flexion will help to identify and, with consistent practice, reduce asymmetry in the body.
Reducing stiffness & consequent discomfort and pain in the back when performed correctly.
A well-oiled machine moves freely, without stiffness and creaking! Consider the practice of these exercises as oil for your spine! By discovering length, reducing compression and forces acting unevenly on the spine and by strengthening supporting muscles, we can “loosen up the cogs” and so reduce stiffness and associated discomfort.
Improved functional movement for daily necessities
A lot of daily activities require good coordinated spinal flexion. For example, putting on your shoes (either seated or standing), picking things up, gardening and many sports. Good co-ordinated and supported spinal flexion helps keep us in good shape to do the things we need and want to keep doing!
NB. People with conditions such as osteoporosis, acute disc injuries, or certain spinal disorders should modify or avoid deep spinal flexion and seek guidance from a qualified Pilates instructor or healthcare professional.
In short, spinal flexion is an essential Pilates movement that develops core strength, co-ordinated spinal articulation and functional movement patterns, contributing to improved posture, flexibility, and overall body control. This helps reduce the risk of injury and also ease stiffness and pain.
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