{"id":74,"date":"2021-03-08T17:49:53","date_gmt":"2021-03-09T01:49:53","guid":{"rendered":"http:\/\/jamiekravitz.com\/?p=74"},"modified":"2025-08-27T20:16:51","modified_gmt":"2025-08-28T03:16:51","slug":"spine-and-hips","status":"publish","type":"post","link":"https:\/\/jamiekravitz.com\/index.php\/2021\/03\/08\/spine-and-hips\/","title":{"rendered":"Spine and Hips"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/videoapi-muybridge.vimeocdn.com\/animated-thumbnails\/image\/d096e80a-3f20-487e-b3f4-1936492af4f1.gif?ClientID=vimeo-core-prod&amp;Date=1615251801&amp;Signature=50b748081186b0e9954dc4c7a5bcd882f52ae73e\" alt=\"\" width=\"610\" height=\"343\"\/><figcaption>Doing leg circles with the foam roller<\/figcaption><\/figure>\n\n\n\n<p>I&#8217;m always trying to find fun and accessible ways to undo stress on the body from sitting at a computer all day. Daily sitting for long hours keeps the hips in flexion and the back and neck often slump. So in this session we cover a number of ways to mobilize, stretch and strengthen the hips and spine, while still getting that good ab work we expect from a Pilates workout. <\/p>\n\n\n\n<p class=\"has-secondary-background-color has-background\">As always when following a virtual fitness session, use your best judgement and follow your medical provider&#8217;s advice. If an exercise is new to you, watch it first before trying. If anything hurts or feels uncomfortable, skip the exercise until you can try it with supervision.  <\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Equipment<\/h4>\n\n\n\n<p>You&#8217;ll need a mat and a foam roller. I&#8217;m using a long (3&#8242;) one but it should be okay if you only have a short one.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-vimeo wp-block-embed-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Pilates Mat 2021-02-25 Spine and Hip Mobility\" src=\"https:\/\/player.vimeo.com\/video\/516894744?dnt=1&amp;app_id=122963\" width=\"580\" height=\"326\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Exercises in the video<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>All fours cat\/cow, tail wag, hip circles, sternum drop<\/li><li>Opposite arm and leg reaches<\/li><li>Foam roller lateral spine stretch, flex and extend<\/li><li>Foam roller quad release, IT band release, glutes release<\/li><li>Pelvic scoop on roller<\/li><li>Upper back massage with roller<\/li><li>Bridging<\/li><li>Hip mobility series on roller: scissors, side opening legs, bicycles, frogs, leg circles, helipcopter, hip flexor stretch<\/li><li>Roll up (with roller)<\/li><li>Rolling like a ball<\/li><li>Teaser (pose only)<\/li><li>Side lying leg series: lifts, kicks, bicycles, circles<\/li><li>Swan<\/li><li>Rockets<\/li><li>Push-ups<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p>If you&#8217;re looking for more personalized attention, I&#8217;m available for <a href=\"http:\/\/jamiekravitz.com\/index.php\/my-pilates-story\/pilates-rates\/\">private virtual sessions<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Reverse your computer posture with this Pilates Mat session<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[15,14,7,6,11,16],"class_list":["post-74","post","type-post","status-publish","format-standard","hentry","category-pilates","tag-foam-roller","tag-hip-mobility","tag-mat","tag-pilates","tag-pilates-mat","tag-spinal-mobility"],"_links":{"self":[{"href":"https:\/\/jamiekravitz.com\/index.php\/wp-json\/wp\/v2\/posts\/74"}],"collection":[{"href":"https:\/\/jamiekravitz.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/jamiekravitz.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/jamiekravitz.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/jamiekravitz.com\/index.php\/wp-json\/wp\/v2\/comments?post=74"}],"version-history":[{"count":5,"href":"https:\/\/jamiekravitz.com\/index.php\/wp-json\/wp\/v2\/posts\/74\/revisions"}],"predecessor-version":[{"id":79,"href":"https:\/\/jamiekravitz.com\/index.php\/wp-json\/wp\/v2\/posts\/74\/revisions\/79"}],"wp:attachment":[{"href":"https:\/\/jamiekravitz.com\/index.php\/wp-json\/wp\/v2\/media?parent=74"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/jamiekravitz.com\/index.php\/wp-json\/wp\/v2\/categories?post=74"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/jamiekravitz.com\/index.php\/wp-json\/wp\/v2\/tags?post=74"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}