Exercise of the Month: Spinal Rotation

Targets obliques to rotate spine; scapular stabilizers


  • Begin lying on your side with knees bent. Support your head with bottom arm and reach top arm forward towards the Mat, both arms bent. Ensure your spine is in neutral, neither arched nor flattened and hips and shoulders stacked. A small cushion under the head is a great prop for ensuring a tension free position.


  • INHALE Keep top elbow bent and lift arm to the ceiling.
  • EXHALE Rotate torso backward keeping hips still.
  • INHALE Stay.
  • EXHALE Keep top elbow bent and return torso to starting position.

    Complete 3-5 repetitions on each side.

Remember to start your workout with a warm-up routine. Go to

This exercise is excerpted from the Easy Start Poster included FREE with the purchase of a Spine Supporter or Spine Supporter Combo.

Find more exercises in the STOTT PILATES Manual Library comprised of over 10 titles that document the entire STOTT PILATES exercise repertoire.

Remember to start your workout with a warm-up routine. Go to and click on warm up for a detailed description.

CAUTION: Please note the following important cautions before attempting STOTT PILATES exercises. Consult with your doctor before beginning this or any other exercise program, as not all exercises are suitable for everyone. This or any other exercise program may result in injury.

If you experience pain or discomfort during exercise, stop immediately and consult your doctor. To reduce risk of injury, never force or strain during exercise.

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