Andrea Metcalf demonstrates the spine roll squeeze.
Personal trainer Andrea Metcalf puts her quarter century of health and fitness expertise to work for you with her Live-ilates program, based on the methods of Pilates. It combines ease of movement and structural integrity for tall posture, graceful movements and the ability to get out of bed each morning without feeling like the Tin Man in search of his oil can.
Step 1—Spine Roll Squeeze

While standing or seated, bring your head over the base of your tailbone, squeeze your shoulder blades together and inhale deeply into your belly. Exhale slowly as you drop your chin into your chest and slide your hands down your thighs to the knees. Repeat for 10 breaths.

This exercise focuses on the upper part of the spine.

Andrea Metcalf demonstrates alternate side benders.
Step 2—Alternate Side Benders

While standing or seated, inhale as you drop your head to the side and bend sideways toward the outside of your knees. Allow your chin to roll forward and exhale as you roll your chin to the other side, completing the circle to upright posture. Repeat for 10 breaths, alternating sides.

This exercise focuses on the upper and middle spine.

Andrea Metcalf demonstrates the single leg stand kick.
Step 3—Single Leg Stand Kick

While standing on one leg with your chest lifted and shoulders pulled back, lift one knee to hip height and inhale. Exhale and extend the leg out. Inhale as you pull your foot back toward your body, and exhale as you place your foot on the floor. Alternate sides for 10 repetitions.

This exercise focuses on the lower part of the spine.

Published 12/03/2009

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