Back Strengthening & Mobility Exercises
Improve back strength and spinal mobility with Pilates exercises for a healthy, pain-free back.
41 exercises found
Saw
A seated twist that combines rotation with forward flexion, stretching the back and hamstrings.
Seal
A playful rolling exercise that massages the spine. Traditionally ends the mat sequence.
Short Box - Flat
Seated on box, hinging back with flat spine. Challenges core in extension.
Short Box - Round
Seated on box, rolling back with rounded spine. Core and spinal articulation.
Single Leg Kick
A prone exercise that strengthens hamstrings and glutes while challenging back extension.
Spine Stretch Forward
A seated forward fold that stretches the spine and hamstrings while teaching spinal articulation.
Spine Twist
A seated rotation exercise that improves spinal mobility and stretches the obliques.
Standing Roll Down
Standing forward fold articulating through spine.
Stomach Massage Series
A series targeting the abdominals while seated on the reformer.
Superman
Full back chain activation with arms extended.
Supine Twist
Gentle spinal rotation while lying on back.
Swan
A back extension exercise that strengthens the posterior chain while opening the chest. Counterbalances forward flexion.