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Spine Corrector Swimming

IntermediateStrengthTier T3

A face-down move on a Pilates spine corrector. You balance near your navel with chest and legs lifted, then lift your opposite arm and leg together and switch smoothly.

Targets: Spine Chain (Full 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

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man lies prone balanced on the apex of a spine corrector's arc, his chest and legs lifted into extension, thighs clear of the barrel, arms reached forward with the palms facing the floor.

    Step 1 of 5

    Lie face-down on the spine corrector facing away from the wedge, find your balance point near your navel, and lift your chest and legs into extension with your thighs clear of the barrel and your arms forward, palms down.

  2. The man lifts his left leg and his right arm higher simultaneously while balancing on the arc apex, the right leg and left arm holding the extension line.

    Step 2 of 5

    Keeping your balance, lift your left leg and your right arm upward at the same time.

  3. The man lifts his right leg and his left arm higher simultaneously while balanced on the arc apex, the left leg and right arm now holding the extension line.

    Step 3 of 5

    Switch smoothly and lift your right leg and your left arm upward at the same time, still without losing balance on the barrel.

  4. The man returns both lifted limbs to the level extension line, chest and legs held evenly above the floor, thighs clear of the barrel, still balanced on the arc apex.

    Step 4 of 5

    Return both limbs to the balanced extension line, all four held evenly off the floor, still balanced on the apex.

  5. A man lies prone balanced on the apex of a spine corrector's arc, his chest and legs lifted into extension, thighs clear of the barrel, arms reached forward with the palms facing the floor.

    Step 5 of 5

    Lie face-down on the spine corrector facing away from the wedge, find your balance point near your navel, and lift your chest and legs into extension with your thighs clear of the barrel and your arms forward, palms down.

Breathing

  • Breathe naturally throughout.

Safety Information

Precautions: back issues, neck extension issues, shoulder issues, pregnancy, or any condition that restricts prone lying. Keep the lifts small and controlled with the head in line. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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