Spinal Articulation

This Page contain pictures and videos of THE most important exercise for your low back health. The medical/Rehabilitation community calls it Segmental Spinal Stabilization but in the fitness community it is simply known as Spinal Articulation as defined by Joseph Pilates.

The pictures and explanations are the foundation of the movements but the video’s I have chosen are the best applications of those movements so feel free to go directly to the video’s.

Corrective Exercises
Lumbar Spine : Phase One
Spinal Articulation on floor

Beginning position : Pelvic Tilts : Arching and Flattening your lower back

Lying supine with knees propped up at 90* with feet flat on floor in “double knee” format
Arms should be relaxed at your sides, feet shoulder width apart
Gently arch low back off floor making pelvic region “roll out” (anterior tilt seen in first pic)
Then flatten low back creating a pelvic tilt or “pelvic roll-in” (posterior tilt seen in 2nd pic)
Return to “pelvic roll out” as you inhale and exhale as you “pelvic tilt or roll in”
Continue inhaling as you “roll out” and exhale as you “roll in”
Repeat 3 to 6 times, feeling your hips rock back and forth

Spinal Articulation : Pelvic/Spinal Roll-ups and Roll downs : Double Knee format

(Double knee pic right)
Lying supine with knees propped up at 90* with feet flat on floor
imgresThis position is called “double knee” format
Gently arch lower back off floor focusing on pelvic “roll out” (ant. tilt)
Then flatten low back creating (post. tilt) and slowly “articulate” the spine or
“roll the spine” off the floor one vertebrae at a time starting with the tailbone,
then the hip bone, then L5, L4, L3, L2, L1 until you achieve “plank”.
Re-tuck (post.tilt) the pelvis while maintaining plank and…
roll back down in reverse order setting each vertebrae back down
one vertebrae at a time starting with L1, L2, L3, L4, L5 etc…rolling back down
until back is flat and then arch the low back again (ant. tilt) to finish one rep.
Repeat 3 to 6 times in  this double knee format, then

Spinal Articulation : Pelvic/Spinal Roll-ups and Roll downs : Figure Four right/left

imgres-1Lying supine with knees propped up at 90* with feet flat on floor in “double knee” format
Roll up into a plank position squeezing glutes to keep hips level
Extend right leg out straight from knee (as in pic to right)(point or pull toe)
Ensure you keep hips level even if overexerting pressure under right hip
Re-tuck (post.tilt) the pelvis while maintaining plank and…
roll back down in reverse order setting each vertebrae back down
one vertebrae at a time starting with L1, L2, L3, L4, L5 etc…rolling back down
Repeat 3 to 6 times in on each leg

Corrective Exercises
Lumbar Spine – Phase One – Video’s
Spinal Articulation on floor

Beginning position : Pelvic Tilts : Arching and Flattening your lower back

Spinal Articulation : Pelvic/Spinal Roll-ups and Roll downs : Double Knee format

Spinal Articulation : Pelvic/Spinal Roll-ups and Roll downs : Figure Four right/left

If Spinal Articulation in these positions are too easy for you, then the more advanced “Ball” series found in this link is the progression.