Spine Mobility with Pilates | Best Back Exercises for Strength & Flexibility

This Spine Mobility Class will unlock your inner strength and flexibility by focusing on your spine and back. If you're feeling inflexible or experiencing tightness and aches in your back, this session is for you. I have combined the best Pilates back exercises for improving spinal mobility and overall flexibility. In 30 minutes, you will create space in your thoracic, lumbar, and cervical spines. Letting you activate your entire back, leaving you feeling taller, open, and upright. 💖 Try your FREE 5 Day Beginner Program https://www.flowwithmira.com/free-5-d... 0:00 - Introduction and Welcome 00:14 - Spinal Roll Down Standing position, spinal roll down. 03:03 - Spinal Rotation and Lateral Flexion Introducing rotation and lateral flexion exercises for spinal mobility. 5:01 - Pelvic Mobility Exercises Exercises for mobilizing the pelvis and lower spine. 8:01 - Pelvic Curl and Spinal Wave Pelvic curl, spinal wave, and exercises focusing on lumbar and thoracic spine mobility. 12:01 - Hip Rolls and Windmill Arm Engaging in hip rolls with windmill arm motions to enhance spinal rotation and flexibility. 14:32 - Modified Roll Up and Roll Like A Ball Modified roll up exercise followed by Roll Like a Ball for spinal articulation. 19:00 - Mermaid Position and Side Bending Transitioning to mermaid position, executing side bends, and rotations for oblique engagement. 21:43 - Quadruped Position: Cat Stretch Quadruped position, engaging in cat stretch for spinal flexion and extension. 22:40 - Prone Position: Back Extension and Double Leg Kick Prone position exercises for back extension and hamstring engagement. 24:48 - Stretching and Roll Downs Upward stretch 26:22 Free 5 Day Beginner Pilates Challenge 👇 SUBSCRIBE TO MY YOUTUBE CHANNEL 👇 ► https://www.youtube.com/flowwithmira?... FREE PILATES ► Free Pilates Challenges: https://www.flowwithmira.com/free-cha... 🧘🏼‍♀️ FLOW WITH MIRA MEMBERSHIP & APP ► Try it out with a Free 7 Day Trial: https://www.flowwithmira.com EQUIPMENT TO RUN FLOW WITH MIRA ► Amazon: https://www.amazon.com/shop/flow.with... ► Kajabi: https://app.kajabi.com/r/Hf5RnVuv FOLLOW ME ► Instagram:   / flow.with.mira   ► Facebook:   / flowwithmira   #FlowWithMira #Pilates #spinemobility —————————————————————————————————————— ABOUT FLOW WITH MIRA Flow with Mira is a therapeutic Pilates channel for anyone who wants to move without pain, build lasting strength, and feel genuinely at home in their body. Every class is created by Mira — a BASI Faculty instructor, with 20+ years of clinical experience. This isn't about pushing harder or chasing fitness goals. It's about learning to listen to your body, moving with precision, and building the kind of strength that supports your real life. If you're managing chronic pain, returning to movement after a break, or simply looking for a practice that actually feels sustainable — you're in the right place. 📩 New therapeutic Pilates videos every week — subscribe so you don't miss one. —————————————————————————————————————— DISCLAIMER: This content is designed to support your movement and general wellbeing — it is not medical advice and does not create an instructor-client relationship. Flow with Mira does not diagnose, treat, or prescribe for any condition. Please consult your physician before beginning any new exercise program, particularly if you are pregnant, have had recent surgery, or are managing a medical condition. All exercise carries an inherent risk of injury. By participating, you do so voluntarily and at your own risk. If anything doesn't feel right, please stop and seek professional guidance. Results vary. © Flow with Mira. All rights reserved.