Supine compass pose stretching the spine, hips, and hamstrings, opening the sides of the ribcage and shoulders, and improving spinal flexibility and digestion. Here's a more detailed look at the ...

But here's some great news: you don't have to resign yourself to pain or discomfort. There's a move in the Pilates discipline that's a real lifesaver for your spine and core: the Spinal Rotation.