The Spine Stretch Forward is a very effective, feel-good exercise that is often left out of our personal Pilates workouts. We tend to do the exercises that we deem most important like the Hundred or the Ab Series. I have a client that does a million sets of the ab series praying to the ab gods for a six pack! That isn't how Joe designed his work. His intention was to balance, strengthen, and stretch the body equally. Leaving out parts of his repertoire can create imbalance. Don't make that mistake by leaving out this important powerhouse exercise.

Begin seated with your legs wider than mat width apart, feet flexed, arms stretched out in front of you, parallel to the floor. While inhaling press down with your arms as you lift up in your powerhouse and lower back bones.

As you exhale begin to articulate your spine forward, one vertebrae at a time as if you're rounding your spine over a beach ball. Try not to tuck your tailbone under, imagine your sitz bones and tailbone are a tri-pod. Keep your arms parallel to the floor and tuck your head into your powerhouse.

Pull your abdominals in and up and slowly roll back up to a seated position. Think of stacking one vertebrae at a time like checkers. Give each "checker" full attention and create as much space as you can before you stack the next one.

Repeat 3-5 times. If you're tight in your hamstrings or hips you can prop up your hips on a yoga block or blanket. For a variation, place your hands on the floor during the last rep to get a hamstring and low back stretch. This is a breathing exercise, so focus on fully inhaling and fully exhaling wringing the air out of your lungs with your abdominals. Remember what Joe says, "It's the mind that builds the body". Visualization of this exercise makes all the difference!