10-Minute Morning Pilates Warm Up: Move Your Spine, Energize Your Day!

For me the best way to make sure I get some movement in every day is to do it first thing in the morning, and starting your day with Pilates is a fantastic way to wake up your body, stretch out any stiffness, and feel refreshed. This short routine focuses on moving your spine in all directions, because your spine loves to bend, twist, and stretch. And if even 10 mins feel too much on some days, you could make it as short as 5 mins - how's that for Pilates Express! When you move your spine daily, you improve posture, reduce tension, and keep your back healthy and happy.

I must confess that I'm not really an early bird by nature (or a night owl for that matter), I just love my sleep and my default mode is to press snooze when the alarm goes off early in the morning. If like me you feel a bit of resistance to exercising in the morning, just remember that this really is a brilliant time - for one it gets you up and ready for the day, it releases stiffness from sleeping at a time when your spine is at its longest after rest, it improves your posture (bye, slouchy shoulders!) from the get-go, it strengthens your core to support your back, it boosts circulation and gets your energy flowing.

So let's get started!

Your 10-Minute Pilates Warm-Up For The Day

1. Cat (1 min)

• Start on all fours.

• Exhale to tuck your tail and round your spine like a Halloween cat up towards your head and allow your head to relax down towards the floor.

• Inhale to ripple your back to a flat position where there's no arching or rounding.

• Repeat slowly a few times.

2. Sit Side Reach (1 min)

• Sit in a position that's comfortable for you.

• Inhale to lift one arm overhead, exhale to reach towards the other side for a juicy side stretch and opening.

• Repeat a few times in each direction.

3. Thread the Needle (1 min)

• On all fours, slide one arm under the other, letting your shoulder and ear rest on the mat.

• Feel the twist in your upper back!

• Hold for a few breaths, then switch sides.

4. Cobra (1 min)

• Lie on your tummy with hands about 90 degree angle, a bit wider than your shoulders.

• Inhale to gently roll your chest forward and up, lifting away from the floor, keeping your elbows soft.

• Exhale to lower down from the chest and up to the top of your head.

• Repeat a few times, imagining your spine lengthening forward and up like a snake.

5. Spine Curl (2 mins)

• Lie on your back with knees bent, feet hip-width apart.

• Inhale to tilt your sitbones up towards the ceiling, your lower back will briefly pres into the mat, rolling your back up to the ceiling one section of your back at a time.

• Slowly roll back down. Repeat a few times.

6. Tabletop (1 min)

• On all fours, extend your right arm forward and left leg back, pelvis level

• Hold for a few breaths, focusing on balance.

• Switch sides and repeat a few times - evenly on each side

7. Roll Downs (2 mins) - Skip the Roll Downs if you've been diagnosed with osteoporosis!

• Stand tall with feet hip-width apart.

• Inhale, then exhale as you roll down towards the floor from the top of your head, one vertebra at a time, letting your head and arms hang heavy.

• Inhale at the bottom, exhale to slowly roll back up, starting from the tail.

• Repeat a few times.

And You’re Done!

You’ve moved your spine in every direction - front, back, side, and twist! This warm-up is a quick and easy way to feel looser, lighter, and more ready for the day ahead, or even as a warm up for a longer practice, if you have the time.

You could even use these simple movements as building blocks for a short flow and sprinkle with other movements as you feel inspired!

If you loved it, keep coming back to it, it’s your body’s new favorite morning ritual.