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Stretch With the Weighted Bar on the Pilates Spine Corrector

IntermediateStrengthTier T2

A seated move on a Pilates spine corrector with a weighted bar. You roll back into extension with legs long, lift the bar to the ceiling, reach it overhead with straight arms, then bring it back to your thighs.

Targets: Thoracic 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

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit on the barrel facing away from the arc with the tailbone at the wedge edge and the legs long and together.
  • Roll back into the supported extension with the bar held at shoulder width along the thighs.
  1. A woman reclines along the spine corrector arc facing away from it, her tailbone anchored at the wedge edge and legs long together, the weighted bar resting straight-armed along her thighs.

    Step 1 of 5

    Sit on the barrel facing away from the arc, tailbone at the wedge edge, legs long, rolled back into extension, bar long at the thighs.

  2. The bar is rising straight up from her thighs toward the ceiling on still-long arms, her spine still cradled by the arc.

    Step 2 of 5

    Inhale and lift the bar to the ceiling.

  3. The bar has arrived overhead behind her head line on straight arms, her ribs still closed against the arc.

    Step 3 of 5

    Exhale and reach the bar overhead with straight arms.

  4. The bar is lowering back along the same path toward her thighs, arms still long, the arc still cradling her spine.

    Step 4 of 5

    Inhale the shoulders down, exhale the bar back to the thighs.

  5. A woman reclines along the spine corrector arc facing away from it, her tailbone anchored at the wedge edge and legs long together, the weighted bar resting straight-armed along her thighs.

    Step 5 of 5

    Sit on the barrel facing away from the arc, tailbone at the wedge edge, legs long, rolled back into extension, bar long at the thighs.

Breathing

  • Inhale the bar to the ceiling, exhale it overhead, inhale the shoulders down, exhale the bar back.

Safety Information

Keep the ribs closed. A qualified instructor is to supervise the apparatus work. 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.