Movement · Back Care Series

The Back Care Series

A gentle, spine-safe series to ease and protect the low back — warm up the spine, work with control, then release. Move slowly and stay within a comfortable range.

Begin the practice →

15 moves · about 20 minutes

Before you begin

A gentle lift, throughout. On every move, lightly draw up through your pelvic floor — a soft lift from the base, never a clench, while you keep breathing. New to it? Start with Pelvic Floor Foundations →

Breathe. One rule runs through every move — inhale to prepare, exhale to move with care. It’s taught step by step in Pilates for Beginners →; everywhere after, it’s simply understood. Hold the stretches for about 5 slow breaths — that’s at least 30 seconds; if you finish quicker, you’re breathing too fast, so slow it down. For a calming anchor, try Five Finger Breathing: with a fingertip, trace up each finger as you breathe in and down as you breathe out — five fingers, five breaths.

Warm-Up

Roll-Down

8–10 reps

3–5

Move 1 →

Cat-Cow (Spinal Articulation)

8–10 reps

Move 2 →

The Work

The Hundred (Modified)

100 beats (build to 100)

Move 3 →

Rolling Like a Ball

8–10 reps

6–8

Move 4 →

Spine Stretch Forward

8–10 reps

Move 5 →

The Pelvic Lift

8–10 reps

Move 6 →

Single Leg Circle (Modified)

8–10 sets

Move 7 →

Single Leg Stretch (Modified Height)

8–10 sets

Move 8 →

The Swan (Gentle Extension)

8–10 reps

Move 9 →

Spine Twist

Hold 30–45 sec

Move 10 →

The Saw

6 sets

Move 11 →

Chest Expansion (Kneeling)

Hold 30–45 sec

Move 12 →

Reach (Opposition Stretch for Balance & Strength)

Hold 30–45 sec each side

Move 13 →

Cool-Down

Knees to Chest (Rocking Release)

Hold 30–45 sec

Move 14 →

Paradise Stretch (Final Rest)

Time-based (~1–2 min)

Move 15 →

The Back Care Series

A gentle, spine-safe series to ease and protect the low back — warm up the spine, work with control, then release. Move slowly and stay within a comfortable range.

Warm-Up

1. Roll-Down · 8–10 reps — Move slowly and sequentially — feel each vertebra. Keep the knees soft.

2. Cat-Cow (Spinal Articulation) · 8–10 reps— Move one vertebra at a time — ripple through the spine. · Let the breath lead the movement, never force the range.

The Work

3. The Hundred (Modified) · 100 beats (build to 100)— Pump from your back and shoulders, not your wrists. · Anchor a heavy tailbone into the floor.

4. Rolling Like a Ball · 8–10 reps — Stay round like a ball and use control, not momentum. Keep the same C-curve throughout.

5. Spine Stretch Forward · 8–10 reps— Peel your back off an imaginary wall. · Scoop the belly away from the thighs as you reach.

6. The Pelvic Lift · 8–10 reps— Lift from the glutes and hamstrings, not the low back. · Keep the ribs soft and the line long — hips don’t sag or overarch.

7. Single Leg Circle (Modified) · 8–10 sets— Your pelvis is set in cement — only the leg moves. · Draw a precise circle on the ceiling.

8. Single Leg Stretch (Modified Height) · 8–10 sets— Reach the extending leg out of the hip socket. · Pull the knee toward your armpit, not your ribs.

9. The Swan (Gentle Extension) · 8–10 reps— Slide your shoulder blades into your back pockets. · Lengthen forward and out — don’t crunch the low back.

10. Spine Twist · Hold 30–45 sec— Twist your ribs like wringing out a wet towel. · Keep both sit bones equally weighted.

11. The Saw · 6 sets— Saw your pinky toe off with your pinky finger. · Anchor the opposite hip firmly down.

12. Chest Expansion (Kneeling) · Hold 30–45 sec— Grow an inch taller as the arms press back. · Keep the core canister locked so the low back doesn’t arch.

13. Reach (Opposition Stretch for Balance & Strength) · Hold 30–45 sec each side— Reach in two directions at once — long, not high. · Keep the hips square and the belly gently lifted so the low back stays quiet.

Cool-Down

14. Knees to Chest (Rocking Release) · Hold 30–45 sec— Let the floor massage your spine. · Keep the shoulders soft and the neck long — this is a release, not a workout.

15. Paradise Stretch (Final Rest) · Time-based (~1–2 min)— Nothing to do here but breathe and lengthen. · Let the floor hold you completely.

The Way · by Gina Santangelo · ginasantangelo.com · Learn each move at ginasantangelo.com/movement