january m.o.t.m. = Spinal rotation
If you’ve ever walked out of class feeling taller, looser, and strangely unstuck… there’s a good chance spinal rotation had something to do with it.
This month’s Move of the Month is spinal rotation—the twisty, wring-it-out, feel-better kind of movement we sprinkle into pretty much every level of our group classes. Sometimes it’s subtle. Sometimes it’s spicy. Sometimes it’s the moment your upper back finally stops acting like it’s made of concrete.
Why we love a twist
Spinal rotation is one of Pilates’ MVP movement patterns because it supports:
Thoracic mobility (mid/upper back) — where rotation is meant to come from
Better posture — twisting can help counter all the forward-hunching life requires
Core control — rotation challenges your ability to stay stable while you move
Breathing capacity — twists expand the ribcage and teach you to breathe “3D”
Everyday function — reaching, turning, walking, sports, carrying… it all uses rotation
And the best part? There are so many ways to rotate in class: seated twists, supine twists, twist + reach, twist + side bend, gentle rotation for beginners, and more loaded rotation for those of you who like a challenge.
How to make spinal rotation more effective (without forcing it)
Here’s the secret: the best twists aren’t bigger—they’re better organized.
Try this next time:
Get tall first. Imagine your spine lengthening up before you rotate.
Rotate from your ribs, not your low back. Think: bra-line twist, not waistband twist.
Keep your pelvis steady unless your instructor cues otherwise.
Stay out of the shoulders. Neck relaxed, collarbones wide.
Breathe into it (this changes everything)
Breath makes rotation feel smoother and safer.
Inhale: grow taller, expand your ribs like an umbrella opening
Exhale: rotate a little more without cranking—think “wringing out a towel” gently
Bonus cue: exhale to soften the ribs and let the twist deepen naturally
If you’re holding your breath, you’re probably forcing it. If you can breathe, you’re in the sweet spot.
Cautions + contraindications (keep it smart)
Spinal rotation should feel like a stretch or a “that’s working” effort—not sharp, pinchy, or zappy.
Please modify or skip deeper twisting if you have:
Acute back pain
Numbness/tingling or symptoms down a leg/arm
Recent disc issues
Recent spinal surgery
Moderate–severe osteoporosis
Pregnancy: keep it gentle and comfortable; avoid deep twists or compression
If anything feels sharp or lingers after class, tell your instructor—we’ll get you a safer version that still feels great.
The Pilates Collective promise
Whether you’re here for mobility, strength, stress relief, or that “I’m a functional human again” feeling—spinal rotation belongs in your practice. We’ll keep offering it in ways that are accessible at every level, with options to go gentle or go bold.
So the next time you hear “rotate,” think: tall spine, easy breath, smooth twist.
And enjoy the sweet feeling of being less stuck in your body.