Spine Articulation
What is Spinal Articulation?
It refers to the ability to move the spine segment by segment, rather than in one stiff block. Think of your spine like a string of pearls, each vertebra should be able to move independently, smoothly flowing through flexion, extension, and rotation.
Spine Articulation is one of V’s ‘must do before we leave’ the studio exercises! It’s SO good and so needed in today’s world.
“If your spine is inflexible at 30, you are old. If it is completely flexible at 60, you are young.“
Joeseph Pilates.
Why it Matters…
A spine that moves well is a spine that functions well. Here’s why we place so much emphasis on articulating the spine in our Pilates practise:
Improves Mind-Body Awareness
Moving each part of the spine with control builds your connection to your body, enhancing coordination and precision.
Encourages Spinal Mobility & Longevity
A mobile spine is essential for maintaining posture, balance, and agility. Whether you’re lifting groceries, gardening, dancing or simply getting yourself out of bed.
Supports Breath and Core Activation
Spinal articulation naturally links with deep, conscious breathing. It also promotes healthy recruitment of deep core muscles.
Rebalances Movement Patterns
It helps release tension from overused areas (like the lower back or neck) and activates underused ones, encouraging more balanced and efficient movement.
The Nerdy Stuff:
Did you know the spine is made up of 33 individual bones that interlock with each other. These are divided up into your cervical, thoracic, lumbar, sacrum & coccyx.
Our cervical mostly supports the weight of our heads but it also has the greatest range of motion - think nodding ‘yes’ & shaking ‘no’.
The Thoracic connects to our ribcage that houses all the important organs, think lungs & heart to name just 2! Although the range here is more limited, we focus on thoracic rotation & extension A LOT in class so we can continue to move as we were built to - think of rotation & extension coming from here and the clear flowing movement that it should have.
The lumbar spine bears the weight of the body and are larger in makeup but it’s range of motion is much smaller. In today’s world, we see a lot of clients with bad back niggles and pains (mostly where disc bulges occur) and it’s due to the incorrect movement patterns we have created for ourselves.
The sacrum connects the spine to our hips/pelvic girdle and are fused.
Coccyx region include our tailbone and provide attachment for ligaments and muscles of the pelvic floor.
Joe was well ahead of his time with the above quote and all pretty important things to look after. Pilates aims to focus on building greater awareness of your spine & correcting/enhancing movement patterns that creates a healthier, more mobile spine for longevity.
What You’ll Notice in Class
Expect to see spinal articulation show up in class like:
Roll Down/ Roll Up series
Chest lift (Thoracic)
Pelvic Curls/Hamstring Curls with Extension
Spine Stretch
Cat Cow
Short Spine & Long Spine
Jackknifes
Cat Stretch, Seated Push Through, High Bridges
AND MORE!
BONUS - each of these exercise are interchangeable across all the apparatus we use in the studio.
Take It out of the Studio!
Remember your spine doesn't just live in here. Incorporate gentle spinal rolls and stretches into your daily routine. A few mindful articulations can reset your posture, energy and breathe, even during a busy workday.
Let’s roll and move with purpose - one vertebra at a time
V & The Pointe Team.