Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Short Box Series Around the World on the Pilates Spine Corrector

IntermediateStrengthTier T3

A seated twisting lean on a Pilates spine corrector. You sit on the apex with a pole held wide overhead, twist your waist and lean back toward a back corner, then come up and reverse the cycle.

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

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit on top of the apex with the step in front, feet on the ground and knees about a fist distance apart, feet pushing down and energetically pulling back.
  • Hold a pole overhead with the arms wide and slightly forward of the ears, lifting tall through the waist.
  1. A man sits tall on the corrector apex, feet planted a fist-distance apart pressing down, a long pole held overhead in wide straight arms slightly forward of his ears.

    Step 1 of 5

    Sit tall on the apex, feet fist-distance, pole held overhead wide.

  2. His torso is twisted and leaned back toward the rear corner of the barrel, chest rotated open toward the ceiling, the pole still wide overhead, hips unmoved.

    Step 2 of 5

    Twist the waist and lean the torso toward the back corner, chest opening to the ceiling.

  3. He has risen back upright to seated, his waist still twisted across, the pole overhead, the hips still planted square.

    Step 3 of 5

    Twist the waist the other way and return up to seated while still twisted.

  4. He sits tall facing forward again, waist unwound, pole still overhead - the neutral top before the reverse direction.

    Step 4 of 5

    Unwind the waist at the top, then reverse the whole cycle.

  5. A man sits tall on the corrector apex, feet planted a fist-distance apart pressing down, a long pole held overhead in wide straight arms slightly forward of his ears.

    Step 5 of 5

    Sit tall on the apex, feet fist-distance, pole held overhead wide.

Safety Information

Sit on the apex with the step in front, feet on the ground fist-distance apart pushing down and energetically back, arms straight up overhead holding a pole wide slightly forward of the ears; without moving the hips twist the waist to one side, lean the torso toward the back corner of the barrel opening the chest to the ceiling, twist the waist the other way and return up to seated still twisted, unwind, then reverse. Warning: it may not be ideal for hip or low back issues. The twist comes from the waist, not the arms. 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.

Get your free personalized program at clapmove.com/register

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