Opening your lateral lines

Opening up your lateral lines will help to free your lats, QL, obliques and spine. If you pregnant, have a rounded posture or sit for prolonged periods of time this is a perfect stretch for you.

How to do the stretch:

✨Sitting in a seated triangle as shown in the picture with Tamara Dey. Take a deep breath in and reach to the sky first, rather than reach to the side. We want length, not compression in our Lateral Line. ✨Exhale and release the arm to a T position.

Head/Neck:

I like to look down and bring my chin to my opposite shoulder to get length out of my neck. That little bit of rotation gets a lot of SCM in the stretch. This is also another thing that feels good to me.

You may like to look up (which would stretch more front-lateral area of the neck) or

Or simply look forward and lean your head to the side (pure lateral neck, more of a scalene stretch).

Try all of them as they are all great so long as they feel great!

My Pilates tips: take time to process the stretch, stretching should be done slowly, without rushing so that your neurological body can process the release.

🎼Play some music, breathe, enjoy and focus your mind and thoughts into the area where u feel the stretch.

🌙Stretching is a way to unbox the mind… move beyond your own limitations and release what no longer serves you.

Scoliosis and Pilates is a perfect match. 

Client pick of the week, the incredibly inspirational and gorgeous…Natalie Milroy. Thank you for writing such incredible words and for being an inspiration to us all 

“I have heard of so many young girls having back ops. For me – this is a CRIME!! So if I can spread the word about what Pilates and commitment can do, then that’s fab!!

Pilates is my soul food; it actually makes me rather emotional. I have gone through times throughout my life when I actually haven’t been able to afford it but then I realize… I cannot afford not to.

Pilates CHANGED MY LIFE. without it, I was guaranteed a back fusion. I would have had to give up my greatest passion- drama- I would not have been able to participate in team sports, I would have lived with inflexibility for the rest of my life and as a little girl of 12 with a giant scar across both my back and my abdomen and the inability to move; can you imagine what that would have done to my confidence!! I owe a sense of freedom to Pilates and would encourage anyone with any skeletal problems to pursue Pilates (the lucky ones with no issues have no excuse!!)

I have been doing Pilates for almost seventeen years. My scoliosis was op-ready at 39 degrees in lumbar spine and 26 in thoracic spine. My L5 is irregular shaped, causing herniated discs throughout my spine. After doing Pilates EVERYDAY for the first ten years, my spine (a miracle according to the orthopods) went from 39 to 26 and 26 to 12!!!! 

While I still have daily pain and discomfort, Pilates has offered me the freedom to move; to use my body for physical expression and to alleviate a lot of the aches and pains that come with this silly deformity. I owe everything to Pilates (and my mother who refused to let me give up!!)”  

🤸🏽‍♀️www.mypilates.co.za🤸🏽‍♀️

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