Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Short Box Series Round on the Pilates Spine Corrector

IntermediateStrengthTier T2

A roll-back on a Pilates spine corrector. You sit on the floor in front of the apex with knees bent and arms wrapped around your waist, then roll back over the barrel, curling your tailbone, and roll 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

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit on the floor just in front of the arc's apex, knees bent, feet pressing down and energetically pulling back.
  • Wrap the arms around the waist; the hands may rest on the corrector's sides to practice the articulation.
  1. He sits tall on the floor just in front of the corrector's arc apex, knees bent, feet pressing the mat, his arms wrapped around his waist.

    Step 1 of 5

    Sit on the floor just in front of the apex, knees bent, feet pressing down and pulling back, arms wrapped around your waist.

  2. His tailbone curls under as he rolls back toward the barrel, the feet pressing down and pulling back, the arms still wrapped around the waist.

    Step 2 of 5

    Roll back toward the barrel, the feet staying pressed down and pulling back as the tailbone curls.

  3. His spine articulates down bone by bone over the barrel's curve, the hands optionally on the corrector's sides, the feet still pressing and pulling back.

    Step 3 of 5

    Articulate your spine over the barrel, the hands on the corrector's sides if practicing, the feet still anchored.

  4. His spine articulates back up and over to the tall seat, the feet still pressing down and pulling back, the arms wrapped, ready for the next repetition.

    Step 4 of 5

    Articulate your spine back up and over to the seated tall, the feet still pressing.

  5. He sits tall on the floor just in front of the corrector's arc apex, knees bent, feet pressing the mat, his arms wrapped around his waist.

    Step 5 of 5

    Sit on the floor just in front of the apex, knees bent, feet pressing down and pulling back, arms wrapped around your waist.

Safety Information

Sit just in front of the apex with the knees bent, press the feet down and energetically pull them back, wrap the arms around the waist and roll back, using the hands on the corrector's sides to practice the articulation, then articulate up and over. The feet stay connected to the mat. 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.