The Saw

The Saw

The Saw is a Pilates exercise that introduces thoracic rotation into the Mat repertoire, an often neglected but essential movement for spinal health. By combining rotation and flexion, it creates a deep spiral stretch that releases accumulated tension in the thorax and ribs. The sawing motion on the little toe is the visual signature of this exercise.

Targeted Anatomy

The internal and external obliques are the primary drivers of thoracic rotation. The erector spinae control segmental rotation. The hamstrings and adductors are stretched in the lateral flexion toward the opposite foot. The quadratus lumborum and intercostal muscles are deeply stretched on the side opposite the rotation. The rhomboids and lower trapezius stabilize the scapula during arm movement.

Step-by-Step Execution

1. Starting position: Sit with legs extended wider than shoulders, feet flexed. Arms in a T at shoulder height, palms down.
2. Inhale: Grow tall, engage the center. Rotate the torso to the right keeping the pelvis immobile.
3. Exhale — Sawing phase: Lean toward the right foot. Left hand comes to saw the right little toe with 3 small pulses. Right arm extends behind you, palm up.
4. Pulse phase: Perform 3 micro-pulses forward while exhaling deeply, as if wringing air from the lungs.
5. Inhale — Return: Return to center, arms in T, torso upright.
6. Alternate: Repeat on the other side.

Key Points and Breathing

• The pelvis remains anchored and immobile: rotation occurs only in the thorax.
• Both sit bones stay on the floor throughout the movement.
• The back hand turns palm up to maximize chest opening.
• Pulses are small and controlled, no abrupt bouncing.
• Exhale completely: Joseph Pilates said wring the lungs like a wet towel.

Repetitions

4 repetitions per side (8 total).

Modifications

• Beginner: Sit on a block, slightly bent knees, without pulses (single movement toward the foot).
• Intermediate: Standard position with 3 pulses.
• Advanced: Pointed feet (instead of flex), deeper rotation, hold 5 seconds in the low position.

Contraindications

• Rotational disc herniation (combined flexion-rotation is risky).
• Spondylolisthesis.
• Sacroiliac pain (rotation may worsen instability).
• Advanced osteoporosis.

Target Audience

The Saw is a beginner to intermediate exercise accessible to most practitioners. It is particularly recommended for people with thoracic stiffness (desk work), rotational athletes (golf, tennis, martial arts), and patients in thoracic mobility rehabilitation. Seniors benefit from this exercise to maintain trunk rotation capacity, essential for daily activities like turning or driving.