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Teaser Facing In on the Pilates Spine Corrector

AdvancedStrengthTier T3

You sit in the well of a Pilates spine corrector facing the hump, with your legs resting over the barrel. You reach your arms and legs to find the teaser position and hold it. Then you lower and lift your upper body, then your legs, then both together.

Targets: Lumbar 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

  • Sit in the corrector's wedge well facing the hump of the barrel.
  • Let the legs rest supported over the barrel and find the sweet spot for the pelvis.
  1. She sits in the spine corrector's wedge well facing its hump, her legs resting supported over the barrel, finding the balance point for her pelvis.

    Step 1 of 5

    Sit in the corrector facing the hump, let your legs rest over the barrel and find your sweet spot for your pelvis.

  2. She holds the teaser shape facing the hump, her arms reaching forward from her back, her legs reaching from her seat, her center pulled back and her head tall.

    Step 2 of 5

    Reach your arms from your back and your legs from your seat, pull your center back and your head toward the ceiling - hold the teaser.

  3. Her upper body lowers back toward the mat while her legs stay reaching in one place on the barrel, the teaser shape folding at the waist.

    Step 3 of 5

    Leave your legs in one place reaching out as you lower your upper body, then lift it back up.

  4. Her upper body and her legs lower together toward an open V, then fold back up into the reached teaser shape.

    Step 4 of 5

    Lower both halves at the same time, then fold back up and reach for your teaser.

  5. She sits in the spine corrector's wedge well facing its hump, her legs resting supported over the barrel, finding the balance point for her pelvis.

    Step 5 of 5

    Sit in the corrector facing the hump, let your legs rest over the barrel and find your sweet spot for your pelvis.

Safety Information

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.