Pilates Machine Long Spine
Lying on a Pilates reformer with the feet in the straps, the straight legs lift overhead and the spine rolls up off the carriage, then rolls down one vertebra at a time.
How to do it
Setup
Lying on the carriage, head on the headrest, feet in the straps, legs long and angled up, arms by the sides pressing down.
Steps
- Lift the straight legs past vertical toward the head, rolling the hips and spine up.
- Stop on the shoulder blades, never on the neck.
- Roll the spine down slowly and lower the legs back to the angle.
Common mistakes
Rolling onto the neck: stop on the shoulder blades. Flinging the legs over: the abs lift the hips, slowly. Dropping down in one piece: roll down one vertebra at a time.
Breathing
Exhale rolling up, inhale rolling down.
