Short Spine Massage
- Equipment: Reformer
- Category: Spinal Extension/Rotation
- Level: Intermediate
- Body position: Supine
- Repetitions: 6 reps
- 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 parallel. Arms long by the sides, pressing into the carriage.
Instructions
Exhale to bring the legs toward 90 degrees and continue rolling the pelvis and spine up into inversion, keeping the carriage still. Inhale to turn the legs out fully and bend the knees into a frog shape without lowering the torso. Exhale to roll the spine down one vertebra at a time with control. Once the sacrum and low back are anchored on the carriage, press the legs back out to the starting position in turnout.
Teaching cues
- Carriage stays still
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