Back Strengthening & Mobility Exercises
Improve back strength and spinal mobility with Pilates exercises for a healthy, pain-free back.
41 exercises found
Downward Dog
Inverted V position stretching entire back body.
Happy Baby
Hip opener in supine position.
Jackknife
An advanced inversion that requires strong core control. Hips lift directly to ceiling.
Neck Pull
A challenging variation of Roll Up with hands behind head, requiring more core strength throughout.
Neck Stretches
Gentle neck mobilization and stretching.
Plank
The fundamental full-body stability exercise. Foundation for many other exercises.
Rocking
An advanced back extension exercise where you rock forward and back while holding your ankles. Opens the chest and strengthens the entire posterior chain.
Roll Back on Cadillac
Rolling down spine while holding bar. Develops core control and spinal articulation.
Roll Down with Band
Seated roll down with band around feet for hamstring stretch and core work.
Rolling Like a Ball
A playful exercise that massages the spine while developing balance and core control. Maintain a tight ball shape throughout.
Roll Over
An advanced exercise that strengthens the core while improving spinal mobility. Legs travel overhead with control.
Roll Up
A challenging abdominal exercise that develops core strength and spinal articulation. Roll up one vertebra at a time.