A Gentle Pilates Movement Tip: Open Your Back with the "Shell Stretch
Whether you’re spending hours at a desk, hunched over your phone, or just feeling tight through your back, incorporating back-opening exercises into your routine can make a world of difference. Pilates is all about creating space, strength, and mobility in your body, and today we’re diving into one of the best exercises to open up your lower back specifically while also lengthening out through the shoulders: the Shell Stretch.
What is the Shell Stretch?
The Shell Stretch is a restorative mat Pilates movement designed to elongate your spine, release tension in your low back, and create a feeling of openness and ease. It’s often used as a counter-movement to more intense Pilates work, but it’s also a great standalone stretch when your body needs a reset.
This gentle, child’s-pose-like stretch is perfect for everyone, whether you’re new to Pilates or a seasoned practitioner. Plus, you can do it anywhere, all you need is a little space and some cushion under your knees.
How to Do the Shell Stretch Movement
Start in a Kneeling Position
Kneel on your mat with your knees about hip-width apart. Sit your hips back toward your heels and rest your hands on your thighs.
Extend Your Arms Forward
Reach your arms out in front of you on the mat, palms down, as you lower your chest toward the floor. Let your forehead rest lightly on the mat or hover just above it if that’s more comfortable.
Round Your Spine
Imagine curling your spine into a rounded shape, creating a "shell" with your back. Allow your tailbone to tuck slightly, and think about spreading your shoulder blades wide.
Focus on Your Breath
Take deep, slow breaths. With each inhale, feel your ribs expand and your back stretch further. With each exhale, sink deeper into the stretch, allowing your hips to move closer to your heels.
Stay for 5–10 Breaths
Hold the position for five to ten deep breaths, or as long as feels good. This is your time to release tension and reconnect with your body.
Benefits of the Shell Stretch
Relieves Tension in the Lower Back: By gently stretching the spine, this move can ease tightness caused by sitting or overexertion.
Improves Flexibility in the Spine: Regularly practicing this stretch helps improve spinal mobility, which is essential for functional movement.
Releases Shoulder Tension: The forward-reaching position helps release tightness in the shoulders and upper back.
Promotes Mindful Breathing: Deep, intentional breathing during the stretch encourages relaxation and reduces stress.
Pro Tips to Make It Work for You
Modify if Needed: If your knees feel sensitive, place a folded towel or cushion underneath them for extra support.
Add a Side Stretch: To deepen the stretch along your sides, walk your hands slightly to the left, hold for a few breaths, then repeat on the right side.
Combine with Other Exercises: The Shell Stretch pairs beautifully with Pilates movements like Cat-Cow or Swan Prep for a full back care routine, prompting extension through the upper spine as well.
When to Use A Shell Stretch Movement
The Shell Stretch movement is a great way to:
Start or end your Pilates session with mindful breathing.
Relieve stiffness after a long day of sitting or standing.
Reconnect with your breath and body during a busy day.
Counteract more challenging movements like back extensions.
Give this exercise a try the next time your back feels tight or your body craves a little TLC. It’s a simple, effective way to release tension, build flexibility, and embrace the restorative side of Pilates.
Want More Pilates Tips?
At Movement by Kiko, we love helping you discover new ways to move your body and feel great. Join us for a mat Pilates class to learn more about exercises like the Shell Stretch and experience a full-body workout that leaves you feeling stronger, lighter, and more connected to yourself. You. can explore our class here and we’d be happy to answer any questions just send us an email below.
