I just turned 72 and seriously lament the fact that in my younger years I did not stretch enough. Over the last few years my reformer has assisted massively in lengthening all the important muscles of my body and increasing the range of motion in all my joints. This longer, leaner body is so grateful for the extra flexibility and more youthful feeling I have as I move through life.

There are a few very important muscles that when tight will create havoc and pain so I encourage you to perform this series daily even when you don’t do any other exercise.

ELEPHANT

Tight hamstrings invariably create an imbalance in your lower back by tugging the pelvis into a tilt. This flattens out the lumbar spine and consequently affects the neck. Weak hamstrings and hip flexors prevent the very important stabilisation of your pelvis as you move.

The traditional hamstring stretch is a simple sit and reach however when you actively lengthen your hamstrings by contracting them first you will experience a lengthening that is deeper and more long lasting; freeing up your lower back and improving your cervical curve.

There are two ways to perform the Elephant; one with a round back to lengthen the mid back and rib cage and the second with a flat back to increase the length of your hamstrings and lower back. Light to medium resistance is recommended remembering that the lighter the resistance the more you will need to engage your pelvic floor and abdominals.

Both are performed standing on the platform, feet hip width apart and hands on the foot bar, shoulder width apart. Be sure to have your thumbs on the same side of the bar as your fingers to insure correct alignment of your wrist to your elbow and shoulder, the heels of your hands on the top of the bar to reduce the bend in your wrist. There should not be too much weight on your hands as the weight should be evenly placed in your heels. Feel your chest and shoulders open.

Curved back

Stand on the platform with your heels against the shoulder pads.

Bend at the waist then hollow up through the mid back by lifting your rib cage to create a c-curve.

Exhale as you push the platform back a few inches with your heels, feel the stretch. Inhale and as you exhale pull the platform forward using your pelvic floor and deep abdominals whilst lifting through the middle of your rib cage and drawing your head closer to your knees.

Straight back

Stand on the platform with your feet 4” forward of the nshoulkder against the shoulder pads.

Bend at the waist then hollow up through the mid back by lifting your rib cage to create a c-curve.

Exhale as you push the platform back a few inches with your heels, feel the stretch. Inhale and as you exhale pull the platform forward using your pelvic floor and deep abdominals whilst lifting through the middle of your rib cage and drawing your head closer to your knees.

MERMAID

Side bending, whilst often overlooked is an essential component of building a flexible spine. The Mermaid can be done simply sitting sideways and reaching up and over to the side as you push the platform away or you can add a twist for a deeper stretch through the ribs and into the hip

EVE’S LUNGE

Chronic sitting in today’s life causes your hips flexors to tighten thus pulling on your pelvis and flattening out your lumbar spine. Eves lunge can be performers simply by lowering your hips to the floor allowing the front of your hip to lengthen whilst encouraging lumbar extension or in an advanced move by turning your shoulders away from the reormer to lengthen the Psoas and adding a hamstring stretch at the end. The important things to remember are to keep your weight in the bent standing leg and your hips forward for the deepest stretch.

PIRIFORMIS STRETCH

Your Piriformis connects your leg to your spine and allows you to rotate your leg to the side. When tight it impinges the Sciatic nerve and causes pain in your lower back and legs. It may be performer lying on your back or sitting sideways on the platform with your feet on the ground. The important things to remember are to try to balance both sides evenly so as to prevent pelvic twisting and to reach over your knee with a straight back.

If you perform these essential stretches every day you will quickly see and feel the benefits of a mobile and balanced spine, removing all pain and stiffness.

written by Marjolein Brugman

Marjolein Brugman is the founder of lighterliving and Aeropilates. “lighterliving is a movement and lifestyle choice we can all make. Let’s make it simple – make one decision a day to be better and watch the small steps lead to big changes. Eat smart, stay active, and you’ll live to feel a lighter life."

Stretching Series

Box and Pole Series