Corkscrew on the Reformer
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Corkscrew on the Pilates Reformer is very similar to Corkscrew on the Mat. The difference is your "mat" can move. And, instead of pressing your arms down by your side or reaching into your handles, you get to hold on to your shoulder blocks and work on having a wide and open back. I also love the series that Corkscrew comes in on the Reformer. The Tik Tok exercise after really allows you to get a good stretch on, the Control Balance off challenges what you know from your Corkscrew and then if you really want to go for it the Long Spine Massage is there for you.
Hug your legs tight from you outer hips to your inner thighs.
With 2 heavy springs on for stability, lay on your carriage with your hands holding your handles on your shoulder rests. Be careful that you do not press your elbows down so much it pops your upper back off the carriage or squeezes your shoulder blades together. You may have your elbows slightly lifted. Reach your legs up to the sky and double check your head rest is down. You can do Corkscrew a couple different ways.
Easier is to leave your hips on the carriage and sweep your legs from one side to the other side. More advanced is to lift your hips up and then sweep from one side to the other. Choose the version that works best for you. If choosing the hips down version, you skip the instructions about the hips being up but do the same circle choreography.
Hugging your legs tight together and using your center, lift your hips up until you're standing on your shoulder girdle. Roll part of the way down and reach both legs long to the right as you roll your pelvis down circle your legs through the center and around to the left and then roll you hips up and your legs to the sky. Reverse directions and repeat 3-5x each side.
Be sure to check out more of my online Pilates Reformer exercises. I want to help you continue your Pilates Reformer training!
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