Advanced Pilates Reformer
SHORT SPINE
SPINAL ARTICULATION: FLEXION
Springs: 2 Heavy or more
Repetitions: 3-5
Contraindications: Cervical or Lumbar Disc Protrusion; osteoporosis
Starting Body Position: Supine with feet in straps; headrest must be in down position
- Neutral Spine
- Knees and hips flexed
Action
- Inhale to prepare
- Exhale while articulating the spine by lifting the hips up from the carriage with legs reaching toward ceiling
- Inhale while flexing knees and hips and drawing the knees in toward the face
- Exhale while articulating the spine down onto the carriage and not allowing the feet to move in space
- Inhale while pressing the tailbone onto the carriage while lengthening the hamstrings
- Exhale and repeat
Purpose
- Strengthens powerhouse muscles; targets the deep transversospinalis
- Stretches hamstrings
- Articulates the spine; massages and lengthens the lumbar paraspinals
- Reduces hyperlordosis
Watchpoints
- Shoulder elevation
- Lack of core engagement
- Lack of core control (may need assistance in guiding the legs vertical to ceiling)
- Bodyweight on the cervical spine
- Head and shoulders popping up as spine articulates down
Cues
- “Lengthen your legs out of your hips as if you could touch the walls and ceiling with toes.”
- “Roll your spine up and down as if it were a wheel.”
- “Raise and lower the vertebrae one bone at a time like beads on a necklace.”
Source: Uploaded by user via Pilates on Pinterest
Source: pilatesreformer.com via Pilates on Pinterest
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