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Short Box Series Twist and Reach on the Pilates Spine Corrector

IntermediateStrengthTier T3

A seated twist and reach on a Pilates spine corrector. You sit on the barrel apex with a pole overhead, twist from the waist, lean your torso back on an angle while staying twisted, then lift up and unwind.

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

Set up

  • Sit on top of the barrel apex with the step in front, feet and knees about a fist distance apart pressing down.
  • Hold a pole wide overhead in straight arms slightly forward of the ears.
  1. A man sits tall on the spine corrector apex, feet and knees a fist apart on the floor, a pole held wide overhead in straight arms.

    Step 1 of 5

    Sit tall on the apex holding the pole overhead, feet a fist apart.

  2. He is twisted at the waist toward the right - the pole carried with him, his hips still square and unmoved on the apex.

    Step 2 of 5

    Twist from the waist without moving the hips forward or back.

  3. He is leaned back on an angle - still twisted, the torso hinged back toward one side, the pole overhead.

    Step 3 of 5

    Reach down through the legs and lean the torso back on an angle, staying twisted.

  4. He is lifting back toward tall with the twist still held; at the top the torso unwinds back to square, the pole overhead.

    Step 4 of 5

    Stay twisted as you lift back up, then unwind at the top.

  5. A man sits tall on the spine corrector apex, feet and knees a fist apart on the floor, a pole held wide overhead in straight arms.

    Step 5 of 5

    Sit tall on the apex holding the pole overhead, feet a fist apart.

Safety Information

Warning: it may not be ideal for 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.