{"id":160929,"date":"2025-08-20T11:05:17","date_gmt":"2025-08-20T11:05:17","guid":{"rendered":"https:\/\/www.europesays.com\/us\/160929\/"},"modified":"2025-08-20T11:05:17","modified_gmt":"2025-08-20T11:05:17","slug":"a-pilates-expert-says-you-only-need-this-two-minute-move-to-release-spinal-tension-and-improve-posture","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/160929\/","title":{"rendered":"A Pilates expert says you only need this two-minute move to release spinal tension and improve posture"},"content":{"rendered":"

Sitting all day leaving your back stiff and sore? When it comes to easing tension and stress, movement really is magic, and the good news is, you don\u2019t need a full workout to feel the benefits. According to a Pilates expert, this simple move is one of the most effective ways to release spinal tension and improve posture. Even better? It takes just two minutes.<\/p>\n

\u201cThe Pilates roll down is a really good exercise for spinal flexion and mobility, and it also uses the abdominals to control the movement, articulating the spine forward,\u201d says Abby McLachlan, Pilates Instructor & Founder of East of Eden<\/a>. \u201cIt can help with back and neck tension and it’s a great exercise for posture and alignment.\u201d<\/p>\n

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Even your calves and hamstrings will receive a nice little stretch \u2013 which is ideal when you\u2019ve been sat down all day \u2013 and as you roll up you\u2019ll be engaging your deep core muscles. \u201cYou can see a lot about how someone moves if you ask them to perform a roll down,\u201d Abby says.<\/p>\n

You may like<\/p>\n

How to do the Pilates roll down<\/p>\n

\"A<\/p>\n

(Image credit: Getty Images)<\/p>\n

You won\u2019t need any equipment for this exercise and it can literally be performed anywhere \u2013 in the kitchen, at work, even in the bathroom, if needs be.<\/p>\n

\u201cA Pilates rolldown requires you to stand with your feet hip distance apart, then starting with the head, slowly articulate your spine forward and over, allowing the arms to hang loose, until you are full in flexion, bending the knees as much as you need to allow the fingers to touch the floor,\u201d says Abby.<\/p>\n

Here’s how you do it:<\/strong><\/p>\n