Day 9: Spinal Mobility | 14-Day Posture Fix

Day 9

Spinal Mobility

⏱ 15 min All levels
Program progressDay 9 of 14

Today’s session: 4 moves

Illustration of Segmental Cat-Cow Pilates exercise, Pink Pilates Club

Segmental Cat-Cow

8 reps

Move one vertebra at a time. Start the movement from your tailbone and roll through your entire spine.

Illustration of Seated Rotation Pilates exercise, Pink Pilates Club

Seated Rotation

8 each side

Sit cross-legged, place one hand on the opposite knee, gently rotate. Keep your hips still.

Illustration of Mermaid Stretch Pilates exercise, Pink Pilates Club

Mermaid Stretch

6 each side

Sit with legs folded to one side. Reach your arm overhead in a long arc.

Illustration of Standing Roll Down Pilates exercise, Pink Pilates Club

Standing Roll Down

6 reps

Stand tall, tuck your chin, and slowly roll down one vertebra at a time. Reverse to stand.

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Pink Pilates Tip

Three times today, stand up and do a slow standing roll down and back up. Your spine will thank you.

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