To experience a Pilates for Life™ exercise, read though the exercise below whilst listening to the audio instructor. The exercise is taken from the Pilates for a Stronger Low Back Programme and can help to maintain a strong, flexible and pain free low back.

To listen to the audio instruction select the appropriate format for your computer. If you are unsure of which version to use then try the Windows Media Player (the middle one of the three). Please note that the recording has been processed to enable delivery over the Internet. The sound quality is therefore not of the standard of the actual CD.

Shoulder Bridge     Watch Points   Only peel up the spine as high as is comfortable. Try not to go higher than the ski slope position illustrated. Keep your Shoulders relaxed and your neck released. The Exercise Begin in the rest position with the spine and pelvis in neutral. Fold your arms and have your elbows pointing to the ceiling. 1. Breathe in to prepare. Imagine a press stud connecting each vertebra to the mat. 2. Breathe out and as you engage the powerhouse, press your waistband gently into the mat, slowly lift your tailbone. Imagine lifting one press stud at a time as you peel the spine up until you are in a ski slope position. 3. Breathe in as you remain in this strong position. Now think of your spine as a string of pearls. 4. Breathe out scooping your navel to your spine. Lay one pearl at a time back onto the mat, lengthening your tail bone away from you. 5. Breathe in as you rock your pelvis in the opposite direction so that your lower back arches comfortably sending your navel to the ceiling.       REPEAT up to eight times.

All the Pilates for Life™ Personal Programmes have been designed by experienced Pilates instructors to meet the needs of real people with individual goals, conditions and levels of fitness. As you select a programme to meet your requirements, read what other people say about the changes that Pilates has made to their lives.

Programmes available >>