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Short Box Series Flat on the Pilates Spine Corrector

IntermediateStrengthTier T2

A seated lean-back on a Pilates spine corrector. You sit on the top of the barrel holding a long dowel overhead with straight arms, lean back with a flat spine, then lift tall to sit back up.

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

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit on top of the barrel apex with the feet on the floor and the step in front, heels drawn toward the barrel if the legs allow.
  • Hold a long dowel overhead in straight arms just in front of the ears, wrists and elbows long but not locked.
  1. A woman sits tall on the spine corrector apex, feet on the floor, a long dowel held overhead in straight arms just in front of her ears.

    Step 1 of 5

    Sit tall on the apex holding the dowel overhead in straight arms.

  2. She has begun to hinge - reaching down through her legs as her center lifts, the spine still long and the dowel overhead.

    Step 2 of 5

    Reach down through the legs and lift from the center to start the lean.

  3. She is leaned back in a flat hinge - spine straight as a board, the dowel still overhead, the front of her hips open.

    Step 3 of 5

    Lean back with the spine flat and the front of the hips open.

  4. She is back tall on top of her sit bones, spine long, the dowel overhead - the completed return.

    Step 4 of 5

    Lift tall to sit back on top of the sit bones.

  5. A woman sits tall on the spine corrector apex, feet on the floor, a long dowel held overhead in straight arms just in front of her ears.

    Step 5 of 5

    Sit tall on the apex holding the dowel overhead in straight arms.

Safety Information

Warning: it may not be ideal for some hip or low back issues. 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.