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Long Spine Massage on the Pilates Reformer

IntermediateStrengthTier T3

You lie on your back on a Pilates reformer with your feet in the long strap loops and your arms pressing down by your sides. You press out into the straps to lift your hips out and up into a shoulder stand.

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

  • Set the headrest down, fit the extension straps so the handles start at the front of the shoulder rests, put the feet in the long loops and lie supine with the arms pressing down by the sides.
  • Keep two or three heavy springs on and press the arms down with a press out into the straps.
  1. He lies supine on the carriage with both feet secured in the long strap loops, his arms pressed long by his sides, his head on the lowered headrest and the straps already drawing tension.

    Step 1 of 5

    Lie supine with your feet in the long loops, your headrest down and your arms pressing down by your sides, pressing out into your straps.

  2. His hips have lifted out and up so his body balances on his shoulders with the legs over the head line in the loops, the space behind his neck kept and his arms still pressing down.

    Step 2 of 5

    Press your arms down and press out into your straps to lift your hips out and up until you are in a shoulder stand, keeping the space behind your neck.

  3. His legs have opened shoulder-wide in the loops while his spine lengthens down the carriage, the strap lines holding, his arms still pressing.

    Step 3 of 5

    Open your legs up as wide as your shoulders and lengthen yourself all the way down so the feet and the centre land together.

  4. His legs have circled back together in the loops and his hips are levitating back up toward the stand line, the strap tension carrying the lift smoothly.

    Step 4 of 5

    Circle your legs together and levitate right back up with control.

  5. He lies supine on the carriage with both feet secured in the long strap loops, his arms pressed long by his sides, his head on the lowered headrest and the straps already drawing tension.

    Step 5 of 5

    Lie supine with your feet in the long loops, your headrest down and your arms pressing down by your sides, pressing out into your straps.

Safety Information

Keep the space behind the neck through the shoulder stand, lengthen enough that the feet and the centre land at the same time on the way down, and keep the press-out into the straps rather than collapsing. Caution: it is unsuitable for back or neck 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.