Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Teaser on the Box

AdvancedStrengthTier T3

You lie along a reformer long box with your back extended over its edge and your legs bent in a tabletop. You roll up to a seated teaser position, then lower back down.

Targets: Lumbar Spine

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

step_box

Home Options

  • step or plyo box

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Position the long box on the carriage, then lie back into the starting position.
  1. A man lying on a reformer's long box, knees bent in Tabletop, arms out to the sides, his upper back extending past the box's edge.

    Step 1 of 3

    Lie on the long box with your legs in Tabletop and your back carefully extended over the box's edge, arms stretched out to the sides in a T.

  2. The same man now sitting up on the long box, spine curved, both arms reaching forward, knees still bent.

    Step 2 of 3

    Slide your shoulder blades down as you reach your arms forward, then curl your head and chest up, continuing to curl up to a sitting position while maintaining a full C curve of your spine.

  3. A man lying on a reformer's long box, knees bent in Tabletop, arms out to the sides, his upper back extending past the box's edge.

    Step 3 of 3

    Lie on the long box with your legs in Tabletop and your back carefully extended over the box's edge, arms stretched out to the sides in a T.

Breathing

  • Inhale to prepare to move; exhale while sliding the shoulder blades down, reaching the arms forward, and curling the head and chest up into the seated Teaser position, continuing to curl the head and chest up to a sitting position maintaining a full C curve of the spine; inhale to hold the position briefly, maintaining balance and control; exhale while lowering the legs and arms with control, returning to the starting position.

Safety Information

Curl up and lower down with slow, even control rather than a fast or bouncing motion -- maintaining balance and control while holding the seated Teaser position. The same control applies through the whole curl. If you have a spinal condition, a balance disorder, high blood pressure, or osteoporosis, ask a physical therapist or a Clinical Pilates instructor before attempting this exercise, because these four conditions are contraindications. Stop and lower back down to the starting position with control immediately if you feel a sharp pinch in your low back or lose your balance at any point during the curl-up or the seated hold. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.