Long Spine Massage – Open Close
- Equipment: Reformer
- Category: Spinal Extension/Rotation
- Level: Advanced
- Body position: Supine
- Repetitions: 3-5 reps each way
- Springs: 1 Red + 1 Blue – 2 Red
- Headrest: Down
- Footbar: High or Low
Starting position
Lie supine on the carriage with the head between the shoulder rests, headrest down, and the straps on the arches of the feet. Lower the legs to about 45 degrees of hip flexion with the legs together and parallel. Arms long by the sides pressing into the carriage.
Instructions
Inhale to bring the hips to 90 degrees. Exhale to roll the spine up into inversion with the legs together and vertical, keeping the carriage still. Inhale to open the legs to shoulder width apart. Exhale to roll down through the spine while keeping the legs open and reaching upward. Once the sacrum is anchored on the carriage, bring the legs back together and return to the starting position. After some repetition, you can reverse the legs, starting open and closing while spine is up.
Teaching cues
- Open from the hips with equal tension in both straps
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