Short Spine Pilates Reformer

SPINAL ARTICULATION: FLEXIONSHORT SPINE MASSAGE Advanced Springs: 2 Heavy or more Repetitions: 3-5x 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."