Spine Mobility with Pilates | Best Back Exercises for Strength & Flexibility

This Spine Mobility Class will unlock your inner strength and flexibility by focusing on your spine and back. If you're feeling inflexible or experiencing tightness and aches in your back, this session is for you. I have combined the best Pilates back exercises for improving spinal mobility and overall flexibility. In 30 minutes, you will create space in your thoracic, lumbar, and cervical spines. Letting you activate your entire back, leaving you feeling taller, open, and upright.

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0:00 - Introduction and Welcome

00:14 - Spinal Roll Down
Standing position, spinal roll down.

03:03 - Spinal Rotation and Lateral Flexion
Introducing rotation and lateral flexion exercises for spinal mobility.

5:01 - Pelvic Mobility Exercises
Exercises for mobilizing the pelvis and lower spine.

8:01 - Pelvic Curl and Spinal Wave
Pelvic curl, spinal wave, and exercises focusing on lumbar and thoracic spine mobility.

12:01 - Hip Rolls and Windmill Arm
Engaging in hip rolls with windmill arm motions to enhance spinal rotation and flexibility.

14:32 - Modified Roll Up and Roll Like A Ball
Modified roll up exercise followed by Roll Like a Ball for spinal articulation.

19:00 - Mermaid Position and Side Bending
Transitioning to mermaid position, executing side bends, and rotations for oblique engagement.

21:43 - Quadruped Position: Cat Stretch
Quadruped position, engaging in cat stretch for spinal flexion and extension.

22:40 - Prone Position: Back Extension and Double Leg Kick
Prone position exercises for back extension and hamstring engagement.

24:48 - Stretching and Roll Downs
Upward stretch

26:22 Free 5 Day Beginner Pilates Challenge


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Flow with Mira is a Pilates lifestyle channel that creates positive content to create a deeper connection to your body through movement. If you want to develop balance, core strength, flexibility, and find freedom within your body. You've come to the right place. Join me now and take steps towards feeling our absolute best. Thank you so much for watching and subscribing to my channel!

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DISCLAIMER: Flow with Mira strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in movement and exercise. You should understand that there is the possibility of physical injury when participating in any exercise or exercise program. If you engage in this exercise or exercise program, you agree that you do so at your own risk and voluntarily participate in these exercises.