Pilates is popular for its stretching. Pilates on an exercise ball is no exception. The muscles of your spine are responsible for keeping your back straight, extending your spine back, as in a back bend, and laterally flexing the spine, which means bending sideways. With all these movements and the constant strain of supporting your posture, your spine muscles will benefit from multiple stretches targeted to stretch the spine in different ways.
The Arch
The arch is an intermediate stretch on the ball recommended by Colleen Craig in her book “Pilates on the Ball.” The spinal muscles and torso are stretched by draping over the ball. Simply lie face up on an exercise ball with your legs straight and your feet on the floor. The upper body drapes over the ball with the back fully supported. The neck relaxes back on the ball, and the arms are reached overhead, with the palms up, to extend the stretch. Craig suggests making arm circles in both directions while in this stretch.
Side Stretch
The side stretch on the ball, or kneeling side stretch, elongates the spinal extensors, obliques and back, according to the book “Ultimate Core Ball Workout,” by Jeanine Detz. The stretch can be done in a kneeling position or with the legs straight.
Do the exercise kneeling on the floor next to an exercise ball. With the ball on the right side of your body, roll the ball against your right hip and extend your left leg straight. Use your right arm to hug the side of the ball so it doesn’t move. Then, raise your left arm over your head and lean to your right over the ball. The left arm remains next to your left ear. You can stop there and hold the stretch, or you can lean further onto the ball and straighten your right leg. The right leg moves behind the left. Both feet are then on the floor to hold your body in place as you stretch. Repeat on the other side.
The Shell
The shell stretches the upper, middle and lower back as well as the shoulders. Craig warns in “Pilates on the Ball” that this stretch should not be done if you have knee problems. Even people without knee problems may find this exercise uncomfortable. Place a pillow under the ankles or under your buttocks for comfort. Kneel on the floor in front of a ball and hold the sides of the ball with your arms straight. Sit down so your buttocks rest on your calves and lean forward. The ball is rolled forward as far as you can, while keeping your buttocks pressed into your legs. Lean your body forward and try to touch your forehead to the ground. Then alternate twisting your shoulders and rolling the ball, first to the left and then to the right, to stretch each side of your back muscles individually.
About this Author
Sarka-Jonae Miller has been a freelance writer and editor since graduating cum laude from Syracuse University in 2003. She was a personal trainer for four years with certifications from AFAA and NASM. Miller also worked at 24 Hour Fitness, LA Fitness and as a mobile trainer. Her career in the fitness industry begin in 2000 as a martial arts, yoga and group exercise instructor.
