Andrea Coleman - STOTT Pilates Instructor

Now we layer it all together in Ab Prep.

The movement begins with a gentle head nod (craniovertebral flexion). The pelvis stays neutral as we add scapular stabilization, engage the abdominals, and then lift into thoracic flexion.

The head nod is the foundation for many movement patterns, creating efficient, supported movement from the very start.

Here’s how head nods translate to sitting.

Instead of leading with your chin or poking your head forward, begin with a gentle “yes” nod. This helps stack your head over your spine, improving alignment and reducing unnecessary neck tension.

Small movement. Big impact.

Head nods (craniovertebral flexion) may look simple, but they’re one of my favorite exercises for improving deep neck strength.

Instead of jutting your chin forward or forcing your head into the floor, think about giving a gentle “yes” nod while keeping the back of your neck long. This activates the deep neck flexors—the muscles that help support your cervical spine and improve posture.

This exercise can be helpful if you:
• Spend hours at a desk 💻
• Notice your head drifting forward
• Feel tension in your neck and shoulders
• Want better neck stability

💡 Less is more. The movement is tiny. If your big neck muscles start taking over, make the nod even smaller.

Save this for your next mobility routine!

“Should I be in neutral or imprint?” 🤔

This is one of the most common questions I hear, and the answer isn’t the same for everyone… or for every exercise. That’s why it’s such a difficult blanket question to answer.

The answer depends on a few things:

✨ Do you have a posteriorly tilted pelvis, anteriorly tilted pelvis, or are you already in neutral?
✨ What type of exercise are we performing — closed chain or open chain?
✨ Where can you find the most pelvic stability so you can move with the most efficiency?

Ultimately, it all comes back to the principle of pelvic stability. The goal is not just finding a position that looks “right,” but finding the position where your pelvis and spine can be most stable so you can execute the movement efficiently while honoring the basic Pilates principles and the true essence of the exercise.

First, let’s talk about neutral and imprint.

In the video, I’m using my hands to create my pelvic triangle:

✨ Heels of my hands on my hip bones
✨ Pointer fingers toward my p***c bone
✨ Thumbs draping inward

Now notice your pointer fingers and thumbs. Are they level?

Imagine you have a bowl of water sitting on your pelvis. If your pelvis is neutral, the bowl would stay level and the water wouldn’t spill.

To find imprint, gently draw your abdominals away from your fingers and bring your hip bones toward your lower ribs. It’s as if your pelvis subtly slides forward and tips into the mat.

Imprint is not a forced tuck or squeezing the glutes. It’s a controlled position created through abdominal connection.

So the answer isn’t simply “neutral” or “imprint.” The answer is: where can you find the most stability for your body and for the exercise you are performing, while honoring the principles and essence of the movement.

Spine Stretch Forward

If sitting tall in Spine Stretch Forward feels impossible because your low back rounds before you even begin, try elevating your seat.

By sitting on a box, you can:
• Reduce tension in the hips and low back
• Find a true neutral pelvis
• Create more space to articulate the spine one vertebra at a time

Remember, the goal isn’t to see how far forward you can reach. It’s to move with control, maintaining a vertical pelvis as you roll down and stack back up.

And today’s model? My lovely husband, who graciously volunteered for demonstration duty. ❤️

Spine Stretch Forward isn’t about reaching your toes. It’s about articulating your spine.

The goal is to create movement through every vertebra both as you roll forward and as you return to sitting tall.

Three things I focus on:

• Find a true head nod. Think of gently nodding “yes,” allowing the skull to glide over the top of the spine. Avoid jamming your chin into your chest.

• Keep your pelvis vertical throughout the movement. Rather than collapsing backward or tucking under, imagine your sit bones staying grounded as your spine rounds over them.

• Move one vertebra at a time. The magic of this exercise isn’t how far you reach—it’s how evenly you can articulate through your spine.

When you understand the essence of the movement, Spine Stretch Forward becomes less about flexibility and more about improving spinal mobility, control, and awareness.

Toe taps may look simple, but they require a surprising amount of pelvic stability.

When the leg moves, can your pelvis stay steady? Or does it rock, tilt, or shift to help the movement happen?

In this variation, I placed a small ball on one bent knee in tabletop. I brought both palms to the ball and gently pressed down to create a strong tactile cue and feedback into the stable side. This helps reinforce pelvic control and connection through the trunk while the opposite leg becomes the mobile limb.

By giving the body clear input on one side, it becomes easier to sense when the pelvis wants to shift or compensate—and to train steadiness through the core instead.

Remember, modifications aren’t a step backward. They’re a tool to build strength, awareness, and precision for the full exercise.

Quality over quantity every time.

Have you ever noticed your pelvis moving during toe taps? Let’s chat!