Back Strengthening & Mobility Exercises
Improve back strength and spinal mobility with Pilates exercises for a healthy, pain-free back.
41 exercises found
Arm Circles with Band
A shoulder mobilisation exercise using a resistance band to improve range of motion and strengthen the rotator cuff muscles. Excellent for posture correction.
Barrel - Back Extension
Draping over barrel for chest opening and back extension.
Bird Dog
A stability exercise extending opposite arm and leg while maintaining neutral spine.
Boat Pose
V-sit balance challenging the core.
Boomerang
An advanced flowing exercise combining Roll Over, Teaser, and forward stretch.
Chest Expansion
A classical Pilates exercise that opens the chest, strengthens the upper back, and improves posture. Can be performed kneeling or standing, with or without springs.
Chest Expansion with Band
Pulling band apart to strengthen upper back and open chest.
Child's Pose
Resting pose that stretches back, hips, and shoulders.
Control Balance
One of the most challenging classical mat exercises requiring total body control. Balances on the upper back while legs alternate overhead.
Crab
A challenging rolling exercise that combines the coordination of crossing the legs with a forward roll to balance on the crown of the head.
Double Leg Kick
A prone exercise combining hamstring kicks with back extension and shoulder stretch. Full body integration.
Down Stretch
Kneeling back extension with carriage movement. Opens chest and hip flexors.