This week Id like to focus on the movement of the spine. Pilates helps to improve the health of the spine and reduce back pain by encouraging the natural articulation of the joints.

Try The Cat. On all fours – hands under shoulders, knees under hips – start from a neutral spine. Articulate from the base to the top of the spine by tilting the pelvis (pubic bone towards the naval) and gradually letting that ripple through the spine until the head tilts (looking towards the chest). Focus on creating a long and even C-Curve in the back. Release from both ends simultaneously to return to the start. Do about 6 of these.