Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Jackknife on the Pilates Spine Corrector

AdvancedStrengthTier T3

A lying overhead leg move on a Pilates spine corrector. With your head toward the barrel and hands on the handles, you reach your legs up and over toward the barrel, keeping them long and together.

Targets: Spine Chain (Full Spine)
Muscles: Rectus Abdominis

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

  • Lie supine with the head to the barrel end without the barrel pulling into the head, hands on the side handles, shoulders and collarbones wide, legs long and hugging together heels together toes apart, gaze to the ceiling.
  • Press the head gently toward the barrel for proprioception without compressing the neck.
  1. She lies supine with her head resting at the spine corrector's barrel end, both hands holding its side handles, legs extended long along the mat hugging together, heels together and toes apart.

    Step 1 of 5

    Lie on your back with your head to the barrel, hands on the handles, gaze to the ceiling, legs long and hugging together, heels together and toes apart.

  2. Her legs have lifted and reached over her body toward the barrel above her head, still long and hugging together, her hands holding the handles and her shoulders wide.

    Step 2 of 5

    Reach your legs up and over toward the barrel, keeping them long and together and your shoulders wide.

  3. Her legs point up toward the ceiling above her hips, still long and together, her head at the barrel, her hands on the handles and her shoulder girdle grounded.

    Step 3 of 5

    Lift your legs up toward the ceiling, keeping them long and together, grounded through your shoulder girdle.

  4. Her legs lower with control toward the mat, still long and hugging together, her head at the barrel and her hands on the handles.

    Step 4 of 5

    Lower your legs with control back toward the mat, still long and together, ready to repeat.

  5. She lies supine with her head resting at the spine corrector's barrel end, both hands holding its side handles, legs extended long along the mat hugging together, heels together and toes apart.

    Step 5 of 5

    Lie on your back with your head to the barrel, hands on the handles, gaze to the ceiling, legs long and hugging together, heels together and toes apart.

Safety Information

Warning: it may not be suitable for neck 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.

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.