Move · Videos · Pilates · 17 min

Pilates Fascia Flow: Swings, Bounces and Spine Mobility

Pilates Fascia Flow: Swings, Bounces and Spine Mobility — video by FitLara Barre & Pilates Play · 17:07

Video by FitLara Barre & Pilates on YouTube · Open on YouTube

A gentle pilates-style flow, mostly standing: Pilates breathing, a bouncing forward fold, loose arm swings with optional knee lifts and side-bend pulses, then all-fours twists, thread-the-needle and a cat stretch. Framed as fascia work; no equipment.

  • 17 min
  • Beginner
  • Low impact (no jumping)
  • mat

Good forHealthy fascia

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Step by step 10

Tap a time to watch that step in the video.

  1. Standing Pilates breathing: hands on the side ribs, breathe into them, then out through pursed lips, core lifting. 0:03
  2. Roll down into a forward fold and make teeny bounces with the head heavy, then bend the knees to roll up. 2:59
  3. Loose arm swings around the body, then the right arm swings forward and back, adding a right knee lift. 4:24
  4. Draw a bow: right arm forward, pull it back with tension, then let it swing back loosely. 6:15
  5. Right arm swings out to the side; with the arm up, side-bend left and pulse three times, pelvis still. 7:12
  6. Left side: the left arm swings forward and back, adding a left knee lift. 8:44
  7. Left side: draw the bow, then the side swings with three side-bend pulses. 9:40
  8. On all fours, left fingers to the forehead: twist the elbow up and down, then arm circles and thread the needle. 11:58
  9. Right side on all fours: elbow twists, arm circles, then thread the needle. 14:27
  10. Cat stretch: tuck the tailbone and round the spine from the pelvis up, then lengthen, shoulders down. 16:12

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Roll down one vertebra at a time and keep the bounces teeny tiny.
  • Keep the pelvis steady while the ribcage and shoulder blades move.
  • Let the arm swing loosely and use a little momentum.

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesarm swings and circles, thread the needle
  • Wrists & hands movesall-fours rotations and arm circles
  • Upper back movesthoracic twists, thread the needle
  • Lower back movesroll-down, fold bounces, cat stretch
  • Hips moveshamstring stretch, knee lifts with the swing
  • Knees movesall fours, soft knee bounces and lifts
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Knee lift is optional; keep swings small and knees soft when rolling up

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by FitLara Barre & Pilates; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety