Safe Pilates Modifications: Five simple modifications to have in your back pocket

by Ash Richard

Pilates is not one-size-fits-all! Whether you’re a beginner, rehabbing an injury, or just stuck on a certain movement, modifications can help you progress through the Pilates system. Here are five modifications to use in our online Pilates classes (and in-person too).

• Bend your knees

When in doubt, bend those knees. This simple yet effective modification will ease tension in your hamstrings, hip flexors, lower back, and more. This modification can be applied to most if not all of the classical Pilates mat exercises. Exercise to try: Lower Lift/Double Straight Leg Stretch

1. Legs closer to your body

The further (distal) your limbs are from your center, the more challenging an exercise will feel. A good example of this is the Hundred. If you’re working on extending your legs, try taking the legs to 90 degrees (up to the ceiling) instead of 45 degrees (a high diagonal). If an exercise is feeling too difficult, or your back is arching, keep your legs closer to your center. 

1. Hands under your sacrum

When lying supine, try taking your hands under your sacrum for more support. This can help build shoulder and core strength without straining your back. Exercise to try: Corkscrew

1. Sit on a block 

For those with tight hips and hamstrings, this one’s for you. When you sit on a block you’re elevating your hips higher than your knees, which will ease the tension in the lower body and improve postural alignment in the upper body. If you’re on the Towers/Springboard mats, you can also use a Moon Box. Exercise to try: Spine Stretch Forward

Pilates Spine Stretch

1. Don’t pull, rock

Roll Ups are hard, and they’re nearly impossible for someone with a stiff back. Instead of straining and using momentum to propel yourself forward, reach for the backs of your thighs and rock up to seated. Try to find spinal articulation as you rock up. This will slowly but surely start to increase the flexibility in your spine and over time you’ll notice progress. Exercise to try for advanced students: Neck Pull

You can see these videos and more on our Vimeo page. Members have access to dozens of full-length workout videos. See you in our online Pilates classes and let us know if these are helpful for you!