Back Strengthening & Mobility Exercises
Improve back strength and spinal mobility with Pilates exercises for a healthy, pain-free back.
41 exercises found
Swan Dive
Advanced version of Swan that adds a rocking motion. Requires strong back extensors and control.
Advanced
MatWork
1 min4 muscles
Swimming
A prone dynamic exercise that challenges back extensors and coordination with flutter-kick motion.
Intermediate
MatWork
1 min3 muscles
Teaser
The signature advanced Pilates exercise. Balance on tailbone with arms and legs extended in V position.
Advanced
MatWork
1 min3 muscles
Thread the Needle
Gentle twist that opens thoracic spine and stretches shoulders.
Beginner
1 min3 muscles
Warrior III
Single leg balance with horizontal body.
Intermediate
1 min4 muscles