Standing Pilates for Spinal Mobility and Great Posture | 20 Minute Pilates Workout and Stretch

Join me for a 20 minute standing pilates routine to improve spinal mobility and give you great posture. This is a stretch and mobility session, great for warming up the spine before a full workout, as a prep for any sport or dance class or indeed just to get your spine feeling mobile, stretched out and relaxed at anytime of day. It really will improve your posture with regular practice too. Watch to the end to see me having a bit of fun post shoot in the studio!
If you'd like more sessions like this please pop to my 10 Minute Session for Spinal Mobility here:
• Standing Pilates to Im...
Or any of my Standing Pilates sessions on the playlist here: • Standing Workouts
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Stay safe, stay well and enjoy every moment of this day,
Take care, Rachel x
#girlwiththepilatesmat #standingpilates #standingworkout #30daypilateschallenge
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Disclaimer: It is recommended that you consult your Doctor or Healthcare Professional before starting any exercise programme. If you experience any pain or discomfort during this workout you should stop immediately and if necessary seek medical attention. When participating in any exercise or exercise programme, you agree that you do so at your own risk and assume all risk of injury to yourself. By using this video you understand and agree that Rachel Lawrence- The Girl with the Pilates Mat- will not be held responsible or liable for any injury or loss you may suffer as a result of undertaking the workout.

[@user-js4sb4qq2h]

This feels FANTASTIC! such a great antidote to too much computer, texting on the phone, and driving!

[@hansapatel4115]

Man Rachel you are a gem! I have arthritis in my cervical vertebrae and I cry in pain when my nerve gets pinched. I need to elongate not only my spine but strengthen those muscles. Can you show more to include those muscle strengthening also 🙏🏼

[@cari0783]

I can't thank you enough for those wonderful videos. I have scoliosis and for the first time in my adult life, I'm able to exercise without pain. Thank you always ❤

[@kathekokolias9569]

This morning I woke up stiff and tight (as usual) & had to uncurl reminding me of a praying mantis. Don't know if that's accurate scientifically, but it is the image I get. Found your video on You Tube and am soo grateful. Had a total hip replacement over two years ago and then fell causing another hip injury. It hurts to walk even with a cane so I've been babying myself and sitting too which I know is the Kiss of Death. I have bookmarked your video and will make it part of my morning practice after I meditate. I just turned 75 and am not ready to give up yet! Thank you for a wonderful routine. All the best. Kathe in St Augustine, Florida.

[@lynnblack6493]

I can't believe. It feels taller! Love it!

[@lynnblack6493]

Looked in mirror. I look great! And definitely straighter!

[@marthawoodworth6907]

Wow. This one is powerful. I feel so much better.

[@michellewyer4528]

I 😘 ve the standing sessions. Thanks for this one. I feel looser now for sure.

[@TheGirlWithThePilatesMat]

You're so welcome!

[@craigcothren6629]

My posture is improving. I have scoliosis so this is a great routine. HELLO from an US expat in the Philippines

[@jeniann7854]

Well. I thought I was pretty strong in this area…. But I felt that! I will return to this again and again.

[@janehambling8787]

woo ! very good indeed !! At 5ft 0" and 65 yrs old I need every single bit of an inch stretch! thanks

[@winnpark4728]

Love this workout. I do this several times a week to relieve back and neck pain from sitting too long at my desk for work.

[@TheGirlWithThePilatesMat]

Wonderful! So glad it helps you 😊

[@martinedekerpel3523]

Loved this elongation. Look fabulous now right. Thanks 😊❤

[@zorrie-mareecernusco4092]

Thankyou Rachel... I enjoyed this one. I actually could do all the moves and feel great after it. Day 7 of the 2024 Jan 30 Day challenge. ❤

[@TheGirlWithThePilatesMat]

Yay!!! Well done 😘

[@LilyMarsWrites]

This was great! I feel so tall! I'm going to go schedule my audition with the Rockettes.

[@kimb.2883]

=🤩 Love it!

[@suedepinto2016]

Time crunch, switching today’s 30 minute session from play list to tomorrow, doing this today, excellent and stretchy!

[@TheGirlWithThePilatesMat]

Wonderful!

[@carlenhultgren3859]

that feels great -I'm already sitting straighter. Definitely feel taller! Thanks Rachel

[@TheGirlWithThePilatesMat]

Wonderful!😊

[@lynnblack6493]

Good one. Agreed. Posture feels great.

[@mariaortega5905]

Hello Rachel. I’m María from Mexico. I’m 65 and I thank you so much for your routines for seniors. I’ve been working for a couple of months and finally I’m trying a little more challenging exercises. You are sooooo good!!! 😁😁🥰🥰

[@kimb.2883]

One of my favorites, always effective! 💫🌷

[@MC-qr9ev]

Really enjoyed this workout today. Thank you.

[@ashleighthornton976]

This was pure magic for the spine 💕

[@elaine3886]

Thanks - I love this workout - I always feel taller !

[@kriswares181]

This is such an important area for women to address Rachel and I welcome more ‼️♥️

[@TheGirlWithThePilatesMat]

Thank you Kris, glad this was helpful. And you're so right, it is really important for all women ❤️

[@lynnblack6493]

Two days in a row and I can't believe how much more movement I felt! Great.

[@user-ub8re4cy9s]

Hello Rachael This workout make me feel even better than I was because I was doing a little dance movement before I log into your site. I felt all my pours open up and the body felt wonderful. Thank you very much. 😂❤❤❤

[@Silvia-gz4rp]

Love the healing you bring beautiful Rachel!

[@deborahhall4848]

Love this standing Pilates for spinal mobility and great posture. Want more for spinal mobility.🤗🤗🤗🤗

[@HeatherJohnson1]

In a fall 3 weeks' ago the top of my femur was fractured just below the hip. I've been largely bed & seat bound since then & dependent on crutches. I've been doing the necessary leg exercises but the upper body & spine have been feeling stiff & uncomfortable. I'm thrilled to say that I managed this class without losing my balance & feel so much better. I've missed doing your Pilates classes especially as I cannot get on the floor yet so this class was fantastic for me. Thank you 🥰🌹

[@joyjchen5496]

Thank you so much, dear girl. I happened upon you today, and followed along. Really enjoyed it. I’ll continue to exercises with you. Best.

[@ellaroseshepherd]

Love this too! So glad I've found this channel!

[@bettylouoliver5595]

Thank you. Excellent workout!

[@janesaunders5792]

Loved this Rachel x

[@myrnamarell4497]

I’m seven feet tall now. Thanks. Your friend across the pond.

[@irenealdred9397]

Very effective, I’ll try and keep It’s going all day, thank you.

[@irenealdred9397]

Walking tall - thank you 😊

[@sashkaxo62]

Love this one! Thank you so much!

[@priscillacarey877]

That was brilliant!

[@EruvwuObuaya]

Just did it as I feel stiff and achy around my lower back and middle even though I've been doing my stretching exercises daily for at least 20 minutes. I blame it on the unexpected period that came with cramps and lower backache, I understand I'm at the perimenopause stage (periods aren't consistent) at 54 years old (55 in a few days). I loved it, however, I had to go sideways to see what you were doing as well as hear to ensure I was doing it right the first time around. Your instructions were as clear as always Rachel, thank you for another great session.

[@dsmith6894]

Happy New Year and thank you for putting this 30 day challenge together. It is a fantastic challenge for me along with my Pilates teaching days. Learning always from you- thank you ! And I received your Little Pilates book for Christmas-❤️ It. Be blessed !

[@40Belles]

This is a fantastic routine. I've got a bad lower back at the moment and this has really got my spine moving and I felt 2 inches taller afterwards. Thank you so much.

[@kateboss8216]

My aunt was a great believer in the importance of good posture. When I was young, she insisted on “standing/walking tall” and would have me practise walking around the house with a book on my head. I often thanked her as I grew older, especially during my pregnancies, as I never experienced back pain. The spinal exercises that you presented did help me feel taller, and even though I like the video for that reason, I think I really liked it because it evoked beautiful memories of her, as she passed many years ago. Thanks again Rachel for all your planning and sharing your expertise. BTW your walk off at the end of the video was precious.

[@shirinh9413]

Hi Rachel! I've been doing a lot of heavy lifting lately (looking after my Mom with Parkinson's who falls a lot and has difficulty getting up out of bed) and have hurt my back and pulled so many things that I have been afraid to get back into exercising out of fear of making things worse. I have to say Rachel, your exercises and stretches have so far been a wonderful way to ease back in. The breathing directions you give also are very welcome and important to someone like me, who might otherwise hold her breath a little too long! 😅 Thank you so much! I feel so good after every session with you. I can pick up my toddler again too, more confident and less worried about hurting old pulls and injuries. I just had to share how much better I feel already after only my first week with you. I look forward to my day 8 tomorrow! Cheers and thanks again for your clearly explained and easy to follow videos! You are awesome! 💐

[@user-jv6ob7tx5q]

I am on vacation in Punta Cana and I had to get in my workout with you. ❤

[@janettekenos3674]

This session would solve so many back and shoulder pain issues. You are so right to point out how much taller and straighter we would all feel if we did this regularly. By the way, you look lovely and very spring like in your outfit. We are a long way from that here 💕🌼

[@yvonnethompson3999]

Great posture class & so helpful to think about when just walking and going about our daily routines. Aging has reduced my height and thus more slouching. Felt really good after🥰

[@beverlynelson6431]

I agree with you, Yvonne. Rachel's class is very helpful and motivating, and I, like you, stay aware during my day to keep my head in line with the top of the spine. Tilting my chin up a little helps. But I do this check many times a day....when passing a mirror or my reflection in a window. This helps correct bad habits that are often hard to overcome. I notice this with many people my age who constantly drop their heads forward, unaware.

[@samanthaslaughter4818]

Another great one, thank you! I was really feeling it in my neck and back after working from home and not having the best office set up, and this really helped. Thank you.

[@eve938]

Rachel always wears amazing Pilates kit - simply fabulous...

[@Harry00020]

Over the last 7 years I have watched so many so called experts and stretches....but just did your workout today and it was the best...made me actually laugh,,,because I never felt tightness in certain parts of body

[@lexigonzaleslasvegasreales8934]

Omg that felt amazing ! Thank you!!! ❤

[@TheGirlWithThePilatesMat]

You're so welcome! Really happy for you ❤️🤗

[@gran510]

Oh my! Going through a lot of stress and having to take long car rides. This session was a lifesaver!

[@vanetamorrison2972]

Thank you lovely lady. That was marvelous. 💐

[@cherylfromvirginia6287]

This was really perfect. My back muscles "rebelled" the next day after our Friday session and this really, really helped get rid of that stiff, constricted feeling. I loved your 10 minute spinal mobility video and this one does even more. It is great!

[@marthasanchez932]

Martha from Illinois thank you I was away without my Laptop and I missed you . Thank you the pilates workout stretches were Excellent.

[@kimb.2883]

Wonderful, I did feel the difference at the end and do feel tall and strong! Thank you, 😊🐕

[@barbaragillett9904]

Thank you enjoy this video 🙏💕

[@SilverSparkles22]

I'm suffering badly with back and hip pain due to being my mum's carer. After doing this routine only once it is crazy how better my posture was! I'm doing your videos every day to try and heal myself.

[@carenstringer3385]

wonderful, thanks so much for doing these videos, they have helped my spinal mobility greatly

[@TheGirlWithThePilatesMat]

That’s great to hear Caren, keep up the good work 😊

[@suedepinto2016]

Great Saturday session, and reminder to keep up with posture work! Don’t know if I’m 2 inches taller, but I know ataxia and brain surgery deficits cause fatigue and slumping shoulders (plus I sit more), so wonderful reminder and addition to playlist! Thanks for all you do!😊

[@valahrussell9881]

Thank you so much Rachel, this was enjoyable. And will no doubt help me through the MS.

[@colettespratt7787]

My posture definitely feels better for that. Brilliant, Rachel

[@irenealdred9397]

Yes my posture definitely improved, I hope it lasts.

[@kate2158]

This is my favorite set of exercises - transformative, esp in the early morning!

[@tiniki50]

Thank you so much! 🌹

[@mayalaville]

Thank you so much. I have chronical pain and this is very different from what my doctors shown to me, so am very happy to discover new exercises and break the routine. And I realise I have much to learn !! Thanks a lot

[@kikibrophy6461]

Absolutely amazing...I will do this particular video many times! Thank you so much for all your videos. They have helped me so much in my battle with rheumatoid arthritis.

[@marieballion8142]

🌻👏👏👏 This New session IS great. Now, I feel so good... Thank you Rachel ♥️ In our present turmoil World, I wish you PEACE for you and your family as well for your followers. God Bless You ALL. Marie from Cannes 🇨🇵

[@annegraves5875]

Still love this one Rachel since you first showed us how to help our spines. When my back aches it’s always my go to with you. Thank you again Rachel 💐🙏

[@karenleach1939]

Lovely, especially for those of us who have bad posture and are looking for ways to improve it. Thank you so much!

[@lhrivnak]

Loved this one!! Wow!!

[@bibikarim8096]

Good Day Girl with the Pilates Mat! Thank you for this session. You cannot know how much this helps my spine, back and hips. May God bless you always. Stay safe and well.

[@vickidills6522]

This was a great spinal workout!

[@suedepinto2016]

That felt amazing! I know in my neurological rehab follow ping brain surgeries I developed frozen shoulder and lower back pain from holding myself up and because of balance issues- your sessions have helped remarkably with balance issues! This felt fabulous, stretchy and warm, challenging yet wonderful! Thanks so much, great Sunday session I will return to.💪🏼💛💙💛💙

[@LilyMarsWrites]

Well done, Sue. You are an inspiration.

[@jessadoresya]

Enjoyed this session! Thank you!

[@margaretfoster2883]

Oh my goodness! This is a brilliant routine for the spine! I feel so much better now. Thank you 😊 Xx

[@knnn2224]

Feeing taller, Thank you ❤

[@TheGirlWithThePilatesMat]

So glad x

[@chelsyfreaks]

Thank you for this session! As someone with scoliosis and some c6 pinched nerve, it helped me with the pain im feeling after a long day of working behind my desk.

[@luckygirl2u]

Thank you. I feel wonderful. 🥰

[@wirlygiggles]

I'm so glad I found this video! I"m isolating from my partner with Covid at the moment (no symptoms thankfully!) I've spent the last week working from bed and my back has bee aching from such poor posture! I've just done this session and now I feel so relaxed and mobile now! I'm going to try and do this every morning :-) Thank you!

[@martinedekerpel3523]

Yes day 7 in 2024. I loved standing pilates again. And my cat kept sleeping aside all long. Thanks xxx❤😊❤😊.

[@TheGirlWithThePilatesMat]

Wonderful! xxx

[@martinedekerpel3523]

Two months later I think we should do this every morning moving the spine and what I also do. Thx was great again, I could keep my arms together moving backwards.❤😊❤

[@juliearkey1880]

Lovely Rachel, after a winter stint on my allotment! X

[@TheGirlWithThePilatesMat]

Wonderful Julie xx

[@roseannebantick909]

This is amazing! Have terrible back problems and this stretching sorts me out. Off to play golf now.yay!

[@heikewolf1398]

Wonderful exercises, I already feel much better after these twenty minutes. And I enjoy your pronunciation - not the most important thing in a pilates video, I know, but it makes listening to the instructions so much more pleasant.

[@miamalm91]

I am so greatful for this video! After really hard winter in Helsinki, Finland, very slippery and icy, my neck, shoulders and back have been totally blocked. Now I 'm starting to unwind! Thank you Rachel for this and all the senior pilates videos!

[@dorothywilson3383]

I’m a 74 year old African American, who is very active. I like to walk , do some hiking, pilates, yoga and bike ride. Last year I developed radiating leg pain from my back, down my leg. My diagnosis was arthritic degenerative disk that was applying pressure on the nerves in my L-4 and L5 (lower back). A pinched nerve. After having Acupuncture, Physical Therapy and Back Exercises, plus facing my last option of Cortisone injections in my back. I found your videos on KZbin. Working your videos helped strengthen my back, straighten my and prevented me from having to have the Cortisone injections. Thank You Rachel, keep the videos coming 😊

[@susansatchwell8482]

Nice workout..of course I got sick early on into 30 day challenge with severe sinus pain. I am out of the cloud now and restarting, good stretches without overly fatigued. Thank you

[@TheGirlWithThePilatesMat]

You got this! Hope you feel better now xx

[@maggiecostello7755]

Thanks Rachel, I really like these exercises to improve posture 💐

[@helenlees9076]

This got my week off to a great start, love your spinal mobility sessions. I definitely felt so much more upright and taller. Thank you Rachel you are so inspiring and encouraging 🙏 😘

[@TheGirlWithThePilatesMat]

You're so welcome!

[@lorigruber47]

Love this one too. I feel taller and my posture feels fabulous! Thank-u!

[@TheGirlWithThePilatesMat]

Wonderful!

[@deborahchai3553]

Yessss my body really feel different 🥰

[@roseannebantick909]

Played golf yesterday and my back was ‘frozen’ this morning. This has really helped, thank you!

[@marianodouce7631]

Thank You Rachelle Have AGoodDay

[@rfb411]

Oh I loooooved this!

[@debraduffy8369]

That was amazing! I feel as though I should go that a few times a week to keep my spine flexible. Its especially important for driving so we can move our upper body to see in all directions.

[@suedepinto2016]

Lovely Sunday stretches and flexibility! Just did your foot session, added this one since I hadn’t repeated it yet, felt the need to warm up and stretch everything, great way to kick off the week! Be well and take care!🤧😷💪🏼💛💚💙🧡

[@maryannhoss6408]

My favourite workout so far! Love how my spine feels afterwards

[@annegraves5875]

That was a great one Rachel I was a bit worried having had Rotator cuff injury doing my Pilates over a year ago.. I took it as far as I thought I should do and it worked. I was very carful and didn’t push it and my spine felt great afterward. You’re a magician 🤗👏🏻👏🏻👏🏻

[@irenealdred9397]

Posture has definitely improved, hope it lasts.

[@pathilton2626]

Very helpful after a total hip replacement. Excellent for lower back pain and problems with standing straight which seems to be my main difficulty since the operation. SO THANKS.

[@styliani-stellayeorgouli6410]

I could see and feel how stiff my shoulders are after years of periarthritis . But my back and spine feel mobilised now, after this 20 minute --tough-- workout!! Thanks from Athens, Greece!

[@bevbellony]

Absolutely perfect; and you look radiant, strong, beautiful and happy ❤

[@karenmatviko398]

New to your station. Great video and I feel taller already!! Thank you!

[@TheGirlWithThePilatesMat]

Welcome!! Lovely to have you join me. I hope you feel better and better with each session. Rachel xx