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Shell Stretch
A bodyweight Pilates stretch that rounds the spine to target the lower back and posterior chain, promoting relaxation and tension relief for recovery and mobility.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Lower Back
Secondary Muscles
Lats, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLower Back
10/10Erector Spinae
Glutes
7/10Glute Max
Hamstrings
6/10Biceps Femoris
Lats
5/10Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
30-60 seconds • Breathe fully between holds
How to Perform
Kneel on a mat with hands under shoulders and knees under hips, toes tucked or untucked for comfort.
- Exhale and draw belly button to spine.
- Sit glutes back toward heels while rounding spine.
- Fold upper body forward toward thighs.
- Extend arms forward with palms on floor for active version, or rest arms alongside body for resting version.
- Lower forehead to mat or support.
- Breathe deeply and hold position.
Coaching Tips
Form Cues
- Round spine vertebra by vertebra
- Pull navel in on exhale
- Press palms down if active
- Relax shoulders from ears
- Breathe into lower back
Breathing
Inhale through nose to expand ribs, exhale through pursed lips to deepen stretch and relax back.
Tempo
0-0-10
Range of Motion
Round spine from head to tailbone until forehead contacts mat and glutes near heels, without forcing beyond mild tension.
Safety
Safety Notes
- Avoid if acute back pain or disc issues
- Use knee support if discomfort
- Stop at sharp pain
- Modify for pregnancy with wider knees
- Consult professional for injuries
Spotting
No spotting needed; self-modify with props for comfort.
Common Mistakes
- Bouncing into position
- Holding breath
- Forcing forehead to floor
- Arching lower back
- Jerky movements
When to Avoid
- Acute lower back injury
- Knee or ankle pain
- Recent spinal surgery
- Slipped disc
- Pregnancy without modification
Flexibility Needed
- Knee flexion without pain
- Basic hip flexion
- Ankle dorsiflexion
Build Up First
- Familiarity with kneeling position
Also known as
Pilates Shell, Resting Shell, Active Shell
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