Session 12 · Restore
Back Extension
Today’s session: 6 moves
Swimming Modified (Arms Only)
3 minLie on your front with your forehead resting on your hands (or on a small folded towel). Extend both arms forward on the floor, palms down. Exhale, gently engage your TVA (press your lower belly lightly toward the floor). Lift your right arm 5cm off the floor. Hold for 2 seconds. Lower. Lift your left arm. Hold. Lower. Alternate for 20 seconds. Rest. Repeat 3 times. This is the arms-only version. We are not adding legs yet, as the full Swimming exercise creates significant spinal extension load. Doming check: Your belly is on the floor so visual doming checks are not possible. Instead, focus on feeling: if you feel any outward pressure or bulging against the floor, reduce the arm lift height.
Swan Prep Gentle
3 minLie on your front, hands placed under your shoulders, elbows bent. Forehead on the floor. Exhale, gently engage your TVA. Slowly lift your forehead, then your nose, then your chin just off the floor. Your chest stays on the floor. Hold for 3 seconds. Lower with control. Repeat 6 times. This is an extremely gentle back extension. The lift is tiny: imagine a grape under your chin and you are just clearing it. Your lower back should feel no compression at all. Doming check: Feel for any outward pressure against the floor. If you feel bulging, reduce the lift even further or skip this exercise.
Bird Dog Extended
4 minAll fours, neutral spine. Exhale, engage your TVA and pelvic floor. Extend your right arm forward and left leg back. Hold for 5 seconds. Slowly return. Repeat on the other side. 8 each side. By now, this exercise should feel familiar. Notice how much more stable you are compared to your first bird dog in Phase 2. If you feel ready, try adding a small pulse at the top: lift your extended arm and leg 2cm higher, then return to the hold position. 3 pulses per hold. Doming check: Watch your belly for any sagging or doming during the hold and especially during the pulses. If doming appears, skip the pulses.
Side Plank Modified (Extended Hold)
4 minLie on your side, propped on your forearm, knees bent to 90 degrees behind you. Exhale, engage your TVA and pelvic floor. Lift your hips off the floor. Hold for 15 seconds. Lower gently. Repeat on the other side. 2 holds each side. If 15 seconds feels manageable, try one hold of 20 seconds on each side. Your top hand can rest on your hip or reach toward the ceiling for an extra balance challenge. Doming check: Watch your belly in the hold position. If doming appears, lower your hips and try a shorter hold.
Standing Roll-Down
4 minStand tall, feet hip-width apart, arms by your sides. Exhale, engage your TVA gently. Nod your chin toward your chest and begin to roll down through your spine, one vertebra at a time. Let your arms hang heavy. Roll down only as far as comfortable (you do not need to touch the floor). Pause at the bottom for 2 breaths. Inhale and slowly roll back up, restacking your spine one vertebra at a time, head coming up last. Repeat 6 times. This is a beautiful spinal articulation exercise that also stretches your hamstrings and back. Doming check: Watch or feel your midline as you roll down. If doming appears in the lower abdominal area, reduce the range of the roll-down.
Seated Spinal Twist
4 minSit tall on the floor, legs extended in front of you (or cross-legged if more comfortable). Inhale, grow tall through the crown of your head. Exhale, gently rotate your torso to the right, placing your left hand on your right knee and your right hand behind you for support. Hold for 3 breaths. Return to center. Repeat on the left. 6 rotations each side. The twist should come from your mid-back (thoracic spine), not your lower back. Keep both sitting bones grounded. Doming check: Watch your midline as you rotate. If you see doming, reduce the range of the twist. Gentle rotation only.
Pink Pilates Tip
Doming check: watch your midline during every exercise. If you see a ridge or bulge, stop and reduce the difficulty.
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