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Control Balance on the Pilates Spine Corrector

AdvancedStrengthTier T3

A lying overhead move on a Pilates spine corrector. With your head toward the barrel and hands on the handles, you reach your legs over toward the barrel and then reach one leg further over as the other lowers.

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

  • Lie supine with the head toward the barrel without it pulling on the head, hold the handles with the elbows worked wide and ideally down, the neck long with space behind it and the gaze to the ceiling.
  • Keep the neck long with space behind it throughout.
  1. He lies supine with his head toward the barrel end of the spine corrector, both hands holding the handles with the elbows worked wide, neck long, legs extended together.

    Step 1 of 5

    Lie on your back with your head toward the barrel, hold the handles, work the elbows wide and down, neck long with space behind it, legs long together.

  2. His legs have lifted and reached over toward the barrel, long and together, his elbows wide on the handles and his neck long.

    Step 2 of 5

    Reach your legs over toward the barrel, keeping them long and your neck long, working the reach from your center.

  3. One of his legs reaches further over toward the barrel while the other reaches up toward the ceiling, his elbows wide, his neck long and his hands on the handles.

    Step 3 of 5

    Reach one leg further over toward the barrel as the other leg reaches up toward the ceiling, holding your center.

  4. His legs return together lowering with control toward the mat, his head toward the barrel, elbows wide and hands on the handles.

    Step 4 of 5

    Bring your legs back together and lower with control to repeat, neck long and elbows wide.

  5. He lies supine with his head toward the barrel end of the spine corrector, both hands holding the handles with the elbows worked wide, neck long, legs extended together.

    Step 5 of 5

    Lie on your back with your head toward the barrel, hold the handles, work the elbows wide and down, neck long with space behind it, legs long together.

Safety Information

Warning: it is not ideal for those with neck, shoulder or 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.