Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Roll Over on the Pilates Spine Corrector

IntermediateStrengthTier T3

A roll over on a Pilates spine corrector. You lie on your back with your head touching the corrector and hands on its handles, then lift your long legs up and over while keeping your gaze up.

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 touching the corrector, reach the hands around and overhead to hold the handles, widen the back, hug the legs long and together.
  • Keep space behind the neck - do not pull the corrector into the head.
  1. She lies supine with her head touching the spine corrector, both hands reached around and overhead holding the handles, her legs long and hugging together on the mat.

    Step 1 of 5

    Lie on your back with your head touching the corrector, reach your hands around and overhead to hold the handles, widen your back and hug your legs long together.

  2. Her legs lift up and over her body toward the corrector, still long and hugging together, her gaze straight up and her hands on the handles.

    Step 2 of 5

    Hug your legs long together, heels squeezed and toes apart, and lift your legs up and over the spine corrector, gaze straight up.

  3. Her legs hold overhead with the ankles flexed, opened to shoulders-distance apart, her gaze up and her hands on the handles.

    Step 3 of 5

    Maintain the gaze up as you flex your ankles and open your legs a shoulders-distance apart.

  4. Her spine rolls back down toward the mat as her legs point and reach away, circling back together to close for the repeat.

    Step 4 of 5

    Point your toes as you roll your spine back to the mat and reach your legs away as they circle together; repeat then reverse.

  5. She lies supine with her head touching the spine corrector, both hands reached around and overhead holding the handles, her legs long and hugging together on the mat.

    Step 5 of 5

    Lie on your back with your head touching the corrector, reach your hands around and overhead to hold the handles, widen your back and hug your legs long together.

Safety Information

Lie supine with the head touching the corrector and the hands reaching around and overhead to hold its handles, widening the back rather than arming, the legs hugging long and together; lift the legs up and over, flex the ankles and open them shoulders-distance, point the toes as the spine rolls back to the mat and circle the legs together, then reverse. The corrector is used to widen the back, not pulled into the head - avoid the bicep-curl fault. 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.