, which connect your pelvis and your ribs; and your multifidus. The latter is the name for the 37 tiny muscles that run down the side of your spine from your skull to your lower back.
. When you squat and deadlift, your back stays straight. In pilates, you move through flexion, rotation and extension which all create a healthy and mobile spine,” Williams says.“In the gym, these are called dorsal raises, but they’re actually a traditional pilates move,” says Williams. “They isolate the upper back muscles, while also being a unilateral move that improves your stability and coordination.
Maintain this pelvic tuck as you push your hips off the floor, lifting one vertebrae at a time. Roll back further than you would in a glute bridge, coming onto the top of your shoulders and your neck.
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