Saw
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Stretching
The Saw is a Pilates-based stretching exercise that targets the waist, obliques, and lower back through a seated rotation and forward reach. Performed with legs extended wide apart, it combines spinal rotation with a lateral stretch to improve flexibility and mobility along the sides of the torso. It is a foundational movement for anyone looking to increase rotational range of motion and release tension through the waist and back.
Saw: So führst du sie aus
- 1Sit tall on the floor with your legs extended straight in front of you and spread apart to a comfortable V-shape, roughly shoulder-width or slightly wider.
- 2Flex your feet so your toes point toward the ceiling, and press through your heels to keep your legs grounded.
- 3Sit up as tall as possible, lengthening through the crown of your head and keeping your spine neutral.
- 4Extend both arms out to your sides at shoulder height, palms facing down.
- 5Inhale to prepare, then exhale as you rotate your torso to the right, bringing your left hand toward the outside of your right foot in a reaching, 'sawing' motion.
- 6Pulse your left little finger gently past your right pinky toe three times, reaching a little further with each exhale to deepen the stretch through the left waist and obliques.
- 7Inhale as you unwind and return to the upright, centered position with arms extended to the sides.
- 8Exhale and repeat the rotation to the left side, reaching your right hand toward the outside of your left foot.
- 9Continue alternating sides for the desired number of repetitions, then sit tall to finish the set.
Technik-Tipps
- Initiate each rotation from your ribcage, not your shoulders — think of wringing the torso rather than just reaching an arm forward.
- Keep both hips anchored evenly on the floor throughout the movement; if one hip lifts, reduce the range of rotation until flexibility improves.
- Use the exhale to actively deepen the stretch — breathing out allows the ribcage to compress slightly, letting you rotate and reach a little further.
- Keep the non-reaching arm reaching back and away to counterbalance, maintaining length through both sides of the body.
- Sit on a folded blanket if tight hamstrings cause your lower back to round — a slight elevation lets you maintain a neutral spine.
Häufige Fehler
- Letting the hips lift or rotate — the pelvis should remain square and stable; allowing it to shift reduces the oblique stretch and can strain the lower back.
- Reaching with a bent elbow instead of a long, straight arm — a bent arm shortens the lever and limits the rotational stretch through the waist.
- Rounding the lower back to reach further — collapsing the lumbar spine puts stress on the spinal discs; prioritize a tall spine over depth of reach.
- Rushing through the movement — performing the Saw quickly turns it into a momentum exercise; slow, controlled rotations with deliberate breath maximize the stretch.
- Holding tension in the neck and shoulders — keep the shoulders relaxed and away from the ears so the stretch targets the waist and obliques rather than the upper traps.
Häufig gestellte Fragen
What muscles does the Saw exercise stretch?
The Saw primarily stretches the obliques, waist, and lower back. As you rotate and reach, the opposite-side obliques and the muscles along the sides of your torso lengthen, while the hamstrings of the extended legs receive a mild secondary stretch.
Is the Saw a strength or flexibility exercise?
The Saw is a stretching and mobility exercise, not a strength movement. Its goal is to improve rotational flexibility through the waist and spine, release tension in the obliques and lower back, and develop body awareness through controlled, breath-driven rotation.
How wide should my legs be in the Saw?
Start with a comfortable V-shape — roughly shoulder-width apart or slightly wider. Spreading too wide before your hamstrings and inner thighs are ready can cause the lower back to round or the hips to tip backward, which limits the effectiveness of the rotation.
Can I do the Saw if I have tight hamstrings?
Yes. Sit on a folded blanket or a firm pillow to tilt your pelvis slightly forward, which allows you to maintain a neutral spine even with tight hamstrings. Over time, consistent practice will improve both hamstring flexibility and spinal rotation.
How many reps of the Saw should I do?
Three to five repetitions per side is a typical range for a mobility or Pilates session. Because the Saw is a stretch rather than a strength exercise, quality and breath control matter more than volume — focus on depth and control over adding more reps.
