Pilates For Beginners: part four (spinal rotation)

Hi Beauties!

If you’re just joining us be sure to check out my FREE Pilates For Beginners Program here!

Healthy Rotation

As I mentioned last week, maintaining a flexible spine is one of the best things we can do to stay pain and injury free.

Have you ever dealt with back pain? It’s the worst. It can be debilitating and often gets in the way of enjoying daily life.

Surprising facts about back pain:

  •  Experts estimate that as many as 80% of the population will experience a back problem at some time in our lives.
  • Back pain is one of the most common reasons for missed work.  In fact, back pain is the second most common reason for visits to the doctor’s office, outnumbered only by upper-respiratory infections.
  • Back pain is the third most frequent reason for surgical procedures.


A sedentary lifestyle, extra weight and aging are three primary causes of back pain.

So remember, while it’s normal to exercise for aesthetic reasons, it’s just as important (and I would argue more important) to exercise to maintain a healthy, fully functioning body.

In today’s video I discuss how to properly rotate the spine. Many of us don’t take the time to focus on the fact that rotation comes from the spine, not the shoulders, elbows or head.

It’s a huge pet peeve of mine to see people doing exercises in the gym without considering proper rotation. Not only is it prime opportunity for injury, it also reduces the effectiveness of their workout because they’re using all the wrong muscles.


Rotation requires flexibility and strength. Continuing with a consistent Pilates routine can help to keep you flexible, strong and pain-free.

Remember to incorporate all you have learned from previous videos as you go through today’s series. By doing so you will continue to get more and more out of your sessions!

Bonus challenge: start with part one and work your way through part four for a well-rounded workout.

Please note:  Rotation may irritate some back problems, such as herniated discs. I recommend that you talk to your doctor or physical therapist about how you can safely rotate your spine if you are dealing with unique pathologies.

When you complete today’s workout post a comment to let me know how it went! 🙂 




sources: http://www.acatoday.org/level2_css.cfm?T1ID=13&T2ID=68

  1. Courtney Caughey-Stambul 6 years ago

    Thank you for posting this as I’ve dealt with low back issues and they are not fun. I’m really liking this Beginner Series and am looking forward to Pilates 4×4. Signed up on Wednesday! Happy to be getting back on the Pilates wagon!

  2. Jessica 6 years ago

    “It’s hard work when you do it right” – YES it is haha

    So great to learn the basics, I’ve never been to a proper pilates class so wasn’t sure about my form and what I should really be focussing out – THANK YOU!

    That last stretch felt fabulous 🙂

    I was wondering what your thoughts are on chiropractors. I’ve been seeing one for a while with the goal of helping keep my spine mobile. I’ve done yoga for years so I’m pretty flexible, wondering how much I’m benefiting from it. Would love your 2 cents 🙂

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