New to Pilates/no injury/short/not overweight - the vertebrae between the top of my hips and the bottom of my ribs experience no curving movement. It is difficult for me to make that area of my back lay flat against the mat. There's always a bit of a tunnel right there when I lay down. When I try to "roll like a ball," I definitely sound like a flat tire (ka-thump). Rolling one vertebrae at a time in that area does not happen. I'm trying really hard to scoop in my belly and tilt my pelvis inward but could use some help to separate the vertebrae in my lower back so that I can curve it and experience the "one vertebrae at a time" thing. What can I do to loosen that area?
Hi Tamie, great observation and question! I would recommend practicing any version of these exercises that work for you: Half Roll Back, the Roll Up, Spine Stretch Forward, Saw, Cat/Cow, Pelvic curls/tilts and Bridge. I also recommend foam rolling around the area that's tight before and after working out to help open it up. I hope this helps!
Hanneké ~ I'm sorry you are having trouble with the video player. There is an option to download videos on our app for iPhone and iPad. If you don't have one of these devices, I have switched you to a different video player in the hopes that it works better for you. If you continue to have trouble, please email us at email@example.com.
Hey Gia, Is there a chance to switch me to another video player as well? I can only listen (and even then it doesn't work every time) to the audio versions of the classes.. Would be so great to get to see some of the classes but the internet times out. Thanks so much, am so enjoying my time on this site!