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Open Leg Rocker on the Pilates Spine Corrector

IntermediateBalanceTier T3

A rocking move on a Pilates spine corrector. You sit in the step crease with knees to your chest and hands on your ankles, reach your legs toward straight, rock back a little, then rock up to balance.

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

No equipment needed

Dosage

2

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit in the crease of the spine corrector step with the back to the hump, bring the knees into the chest and grab the front of each ankle.
  • Reach the legs toward straight working the thighs forward, arms straight reaching from the back, spine tall and gaze between the shins.
  1. A woman sits in the spine corrector step crease with her back to the hump, knees drawn toward her chest, hands holding the fronts of her ankles, spine tall.

    Step 1 of 5

    Sit in the crease back to the hump, knees to the chest, hands on the fronts of the ankles.

  2. Her legs are reached forward toward straight in a wide V, arms straight holding the ankle fronts, spine tall, her gaze between her shins.

    Step 2 of 5

    Reach the legs toward straight, arms straight, gaze between the shins.

  3. Her body has rocked a small way back - the shape unchanged, the balance tipping just off center while the legs and gaze hold their line.

    Step 3 of 5

    Without changing gaze, arms or legs, pull the center back to rock a little.

  4. She is back balanced on the seat - the same extended-leg shape returned upright, the center re-stacked.

    Step 4 of 5

    Use the center to rock back up to balance.

  5. A woman sits in the spine corrector step crease with her back to the hump, knees drawn toward her chest, hands holding the fronts of her ankles, spine tall.

    Step 5 of 5

    Sit in the crease back to the hump, knees to the chest, hands on the fronts of the ankles.

Safety Information

Warning: it may not be ideal for some back or neck issues. Keep the rock small. 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.