SHORT SPINE MASSAGE

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 positionAdvanced-Pilates-Reformer-SHORT-SPINE

  • 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.”


Print View PDF

 


 

Other Advanced Pilates Reformer Short Spine Massage Examples:

2 thoughts on “SHORT SPINE MASSAGE

  1. pLEASE, i REALLY NEED TO SPEAK TO SOMEONE IN DEPTH ABOUT PT, DEEP MASSAGE, MYOFACIAL MASSAGE AND PILATES ON REFORMERS. VERY BEGINNING HAD 6 WEEKS OF THIS IN ARIZONA AND REALLY HELPED, NOT MUCH YET ON THE EQUIPMENT AS I HAVE TREMENDOUS PROBLEMS AND IT WAS ALL COVERED BY MY INSURANCE, EXCEPT MY DEDUCTABLE. PLEASE CALL ME AT 717-552-3112 ALSO WHERE ARE YOU LOCATED IN HAGERSTOWN, i AM IN cHAMBERSBUR AND HOW MANY TIMES A WEEK WOULD i HAVE TO COME? yOU CAN ALSO EMAIL MAIL ME IN DETAIL TOO. iF NOT COVERED BY INSURANCE WHAT IS COST/ i AM 69 AND ON MEDICARE AND A SECONDARY INSAURANCE.

  2. Potomac Pilates: Has a great Operation.. Ask for Reina Offutt Pratt and tell her Joe S Sent you:-) Have fun you will be in good hands
    potomacpilates.net/
    ‎10800 Potomac Tennis Ln, Potomac, MD 20854
    (301) 983-3745

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>