This week I am sending just two small movements that can make a huge difference to the mobility and flexibility in your spine. A pelvic tilt to move the lumbar spine, and a hip glide to move the mid/thoracic spine.

Although these are not specific Pilates exercises both movements are used within performance level Pilates moves, and you should apply Pilates principles to them, so recruiting deep abdominal muscles throughout and breathe — don’t hold your breath!

It is an opportunity for us to isolate areas of our body and check how the movements feel, but then to check in with the affect on the whole body, because ultimately Pilates is about the “whole” body.

I am even wearing my t-shirt with kisses on … so sending these exercises with love and kisses this week:

Check how they feel, and as with every exercise work at an appropriate level for your body.

This week I am sending a link to a story about doing Pilates for Spine Health. It isn’t a long read, but it does show how Pilates can rehabilitate the body following herniated discs and injury.

The point about this is that — for best results — you should try to do 10 minutes' Pilates a day, between your regular classes. It can make all the difference for long-term mobility, and if you want to stay active for as long as possible Pilates gives you the opportunity to keep doing what you love for as long as you want to keep doing it for.