Snatch the Pilates instructor's unique four-step spinal warm-up to ensure safe movement before your workout
Brett Starkowitz, a renowned fitness educator and master trainer, has proposed a four-move warm-up drill inspired by Pilates, designed to mobilise the spine in all directions. This sequence aims to counteract the common issue of spending prolonged periods in forward flexion, such as when working at a desk, driving, or using phones.
The Four-Move Warm-Up Sequence
- Standing Roll Down
The standing roll down exercise targets forward flexion. To perform this move, stand with feet hip-width apart, nod your chin to your chest, and roll down your spine one vertebra at a time. At the bottom of the exercise, let your arms and head hang, and bend your knees slightly if necessary. The recommended number of reps is 5-6.
- Glute Bridge
The glute bridge exercise focuses on lumbar extension. To execute this move, lie on your back with your knees bent and feet flat on the floor. Press into your heels to lift your hips until your body forms a straight line from your shoulders to your knees. The recommended number of reps is also 5-6.
- Knees-Bent Windscreen Wipers
The knees-bent windscreen wipers exercise targets thoracic rotation. To perform this move, lie on your back with your knees bent and feet flat on the floor. Let your knees fall to one side, then return to the center and repeat on the other side. The recommended number of reps is 5-6.
- Seated Side Flexion
The seated side flexion move focuses on lateral flexion. To execute this move, sit tall with your feet flat on the floor. Lean your torso to one side, reaching towards your opposite foot, then return to the center and repeat on the other side.
The Benefits of Multi-Plane Movement
By regularly performing this drill, you can safely mobilise your spine in every direction, which helps prevent stiffness, soreness, and injury, thereby enhancing overall spine health. Starkowitz emphasises that the human spine is designed to handle not just forward flexion, but also backward extension, lateral flexion, and rotation. Incorporating this multi-directional movement before workouts or during daily routines "will make a big difference" to spinal mobility and health.
In conclusion, this four-move warm-up restores balance to spinal movement, counteracting the typical one-dimensional forward flexion posture prevalent in modern life. By incorporating these exercises into your daily routine, you can promote better spine function and reduce the risk of pain or injury.
