She explains that our bodies are meant to move in all planes of motion: forward-and-back (sagittal), side-to-side (coronal) and rotational (transverse). “In day-to-day life, we tend to move only in the sagittal plane, neglecting the other two ranges of motion, which can result in our spines becoming inflexible and stiff.”

The key to a healthier-feeling back, Kendall believes, is moving the body through these other planes of motion. To do that, she’s come up with seven go-to exercises for balancing, strengthening and stretching the back muscles to encourage better flexibility.

How to nail ‘pilates breath’ ahead of stretching

“Get the best out of these exercises by using the pilates breath,” Kendall says.

Breathing deeply and consciously allows you to better connect with:

Deep core muscles: abdominals, pelvic floor, psoas – located in the lower lumbar region of the spine, extending through the pelvis to the femur
Multifidus: a series of muscles attached to the spine
Transversus abdominis: the deepest of the six abdominal muscles extending between the ribs and the pelvis, wrapping around your waist from front to back

Stiff back? Try these 7 daily pilates exercises that instructors swear by for easing back pain