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Short Box Series Side to Side on the Pilates Spine Corrector

IntermediateStrengthTier T2

A seated side bend on a Pilates spine corrector. You sit on the apex with a pole held wide overhead, lift tall, then reach up and over to one side and repeat to the other.

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 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 woman 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 her ears.

    Step 1 of 5

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

  2. Her torso arcs up and over toward one side in a tall crescent, both sides of the waist kept long, the pole still wide overhead, hips unmoved.

    Step 2 of 5

    Lift tall, reach both waist sides UP then over to one side.

  3. She is upright at center again, tall through the waist, the pole overhead, hips square.

    Step 3 of 5

    Lift back up to tall center.

  4. Her torso arcs up and over toward the opposite side in the same tall crescent, waist long both ways, pole still overhead.

    Step 4 of 5

    Repeat the same up-and-over to the other side.

  5. A woman 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 her 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; lift tall from the center, reach both sides of the waist UP and then over toward the side in the tallest side bend without shifting the ribs, come back up to center and repeat to the other side. Warning: it may not be ideal for some hip or low back issues. The movement may feel 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.