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Rocking on the Pilates Spine Corrector

IntermediateStrengthTier T3

A face-down rocking move on a Pilates spine corrector. You lie over the hump with legs lifted, bend your knees, reach back to hold your ankles, then press your ankles and hands together and lift your chest.

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 on top of the barrel with the head away from the step, the belly button just in front of the apex.
  • Lift both legs into the superman position, then bend both knees and reach the arms back.
  1. He lies prone draped over the spine corrector's hump, his head away from the step, both legs lifted and reaching behind him in the superman position.

    Step 1 of 5

    Lie over the barrel with your head away from the step, belly just in front of the apex, and lift both legs into your superman position.

  2. His knees bend together as his arms reach back, both hands closing on his ankles over the corrector's hump.

    Step 2 of 5

    Bend both knees at the same time and reach your arms back to grab your ankles.

  3. His body rocks on the corrector's hump, his ankles pressing into his hands as his legs lift and his chest reaches forward through the rock.

    Step 3 of 5

    Press your ankles into your hands and your hands into your ankles, lift your legs up, reach your heart forward and rock back and forth on the hump.

  4. He holds the superman position over the hump, arms reaching forward and legs reaching back, showing the controlled finish.

    Step 4 of 5

    Reach your arms forward and your legs back into your superman position, hold it with control, then rest.

  5. He lies prone draped over the spine corrector's hump, his head away from the step, both legs lifted and reaching behind him in the superman position.

    Step 5 of 5

    Lie over the barrel with your head away from the step, belly just in front of the apex, and lift both legs into your superman position.

Breathing

  • Use the legs and the breath to rock.

Safety Information

The legs and the breath drive the rock - the head does not try to make the rocking happen. 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.