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Short Spine on the Reformer

Home  »  Pilates Reformer Exercises | Free Tutorials   »   Short Spine on the Reformer
  • January 24, 2020
Short-Spine-Massage-on-the-Reformer Online Pilates Classes
  • Difficulty: Intermediate/Advanced
  • Equipment Needed: Reformer (I love using the Contrology Reformer.)
  • Reps: 3-5x
  • Warning: May not be suitable for those with neck and shoulder issues.
  • Questions: Contact us here

Short Spine Massage on the Reformer

If there is one exercise most of my clients request its Short Spine Massage on the Pilates Reformer. And, if there is one exercise I receive the most questions about on the Reformer, it’s Short Spine Massage. Not only is it tricky to do, it requires strength, coordination, and flexibility. Short Spine massage also requires the balance of strength, stretch, reach and timing! This isn’t an exercise you want to half do. Once you start you need to keep your reach in both directions and remember that you and your Reformer are a partner in crime together. If you try to overpower or let the Reformer take over, this exercise will not be as juicy as you want or need.

Hug your heels tight together as you reach your seat into your straps.

-Lesley Logan

Before you begin, make sure your headrest and footbar are down and you have two springs on your Reformer. If you have a choice in spring tension pick two heavy springs. Using your short loops on your straps place both feet simultaneously into your straps. Have your heels hugging together and your toes apart. Your head is on your headrest and arms are pressing down by your side. Press your legs to straight and reach so much from your seat into your straps that you can lift your hips up off the Reformer. Do not look down as this happens.

Continue to lift your hips as you reach your spine long towards the ceiling and over your head. Ideally, you create a long arc and end with the springs closed, hips over shoulders, tension on your straps and length in your spine. Without dropping your hips or losing tension in your straps, bend your knees and pull your knees into your shoulder blocks. Your hips will want to drop, but continue to lift your hips as you bend your knees. Leave your feet over your face and roll your spine down the carriage. When you can no longer roll down, pull your heels towards your seat and use your stomach to roll you down the carriage. Repeat 3-5x. If applicable you can go into your High Frogs after 3 Short Spines.

Be sure to check out more of my online Pilates Reformer exercises. I want to help you continue your Pilates Reformer training!

By lesley.logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

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SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

BYE BYE TECH NECK

Online Mat & Reformer Pilates Class Descriptions:

Nobody likes to have a forward head posture but we all love our smartphones and have to use Tech! It can cause headaches, shoulder/neck pain and poor breathing patterns.

In these weeks' classes, we will bring the head back in line with the rest of the spine to uplift the posture and relax tension. We will feel as though a great weight has been lifted from our shoulders.

Props needed:
Mat: Magic Circle, Towel (hand towel or tea towel), Normal Chair
Reformer: 1 lb Arm Weight (one), Box, Pole, Non-slippery pad

Enjoy the classes,
Yasmin

MAT EQUIPMENT NEEDED: Your awesome self, Magic Circle, towel (hand towel or tea towel), normal chair and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, 1 lb arm weight (one), box, pole, non-slippery pad and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

DEFYING GRAVITY

Online Mat & Reformer Pilates Class Descriptions:

Defying Gravity- kinda of how we do Pilates always! Our practice improves the more we understand that our entire body is working in every exercise. Nothing is over working or under working. In fact, the idea of using tensegrity in our workout can help us identify where we need to explore more strength and length.

This workout, inspired by Wicked and Cynthia Erivo is designed to help you see the power you have within you!

Prop on the Mat- a broom stick..pole..yard stick

See ya in class,
xx-LL 💋

A CURIOUS LITTLE MERMAID

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

Have you ever tried to stack your legs while doing Mermaid and immediately sank or even fell over a bit (or completely)? No, just me? Like, why is it so hard to stay upright??

We know all bodies are different and we celebrate it here at OPC! So, let’s get curious this month.

We’ll explore what happens when we intentionally create some space in our side waists in different exercises using different pieces of equipment and props. Since there are fewer exercises that focus on the side body we’ll use our curious concept in all the different body shapes we make: Flexion, extension, rotation, and side bending!

At the end of each workout, we’ll see how this curious concept of keeping space between the lowest rib and the top of the hip has prepared us to defy gravity and get into Mermaid a little more confidently.

Props needed:
Mat - Magic Circle for a few exercises
Reformer - Magic Circle
Tower/Cadillac - Reformer box or a stable chair that is about the height of the Tower or Cadillac mat!
Chair - A mat is optional

See ya in class,
xx-LL 💋

HIP HIP HOORAY

Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

We will turn on the heat in your Hips and Thass® this month! When your hip flexors and/or lower back are feeling tight from stress, overwork or sitting too much, these classes can help! Yes, tension in the hip area needs stretch, but tight often means weak - so we will build strength and awareness in your entire lower body.

Enjoy freed and happy hips on Reformer, Wunda Chair, Mat and Tower/Cadillac!

Props needed:
Mat - Magic Circle
Reformer - ball, box & pole
Tower/Cadillac: no props (if you don´t have a bottom hook for Standing Leg Springs you can use a Theraband)
Wunda Chair - Yoga block (not required)

See ya in class,
xx-LL 💋

WEIGHT WHAT??

Online Mat & Reformer Pilates Class Descriptions:

It's my bday week! I'm turning 42 and in my research to find a song or something epic around 42 I found quite a few things. In the intro's of class I explain some of them. But one I found was that Rainbows start at 42 degrees of the reflection. And something I love about Rainbows is they show us how possible it is to find the longest arc always. Rainbows don't sag anywhere.

Props needed:
Mat: Small hand weights (2-3lb) or soup cans or water bottles
Reformer: Sitting Box; Small hand weights (2-3lb) or soup cans or water bottles

See you in class,
Mindi

MAT EQUIPMENT NEEDED: Your awesome self, small hand weights (2-3lb) or soup cans or water bottles and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, sitting box; small hand weights (2-3lb) or soup cans or water bottles and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

MARCH ON

Online Mat & Reformer Pilates Class Descriptions:

There's actually a lot of marching in Pilates if you think about it. Single Leg Stretch has us doing it lying down. You can also do it standing up. On your Wunda chair (don't worry not adding that in here) you've got several ways. So this week lets actually make sure the marching we are doing is from our center. This way we won't fall as we march!

Props needed: 
Mat: squishy  ball or pillow or block. Also can be done without a prop if needed
Reformer: n/a

See ya in class,
xx-LL 💋

MARCH ON

Online Mat & Reformer Pilates Class Descriptions:

There's actually a lot of marching in Pilates if you think about it. Single Leg Stretch has us doing it lying down. You can also do it standing up. On your Wunda chair (don't worry not adding that in here) you've got several ways. So this week let's actually make sure the marching we are doing is from our center. This way we won't fall as we march!

Props needed:
Mat: Squishy ball or pillow or block. Also can be done without a prop if needed
Reformer: N/A

See ya in class,
xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, squishy ball or pillow or block and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

BYE BYE TECH NECK

Online Mat & Reformer Pilates Class Descriptions:

Nobody likes to have a forward head posture but we all love our smartphones and have to use Tech! It can cause headaches, shoulder/neck pain and poor breathing patterns.

In these weeks' classes, we will bring the head back in line with the rest of the spine to uplift the posture and relax tension. We will feel as though a great weight has been lifted from our shoulders.

Props needed:
Reformer: 1 lb Arm Weight (one), Box, Pole, Non-slippery pad
Mat: Magic Circle, Towel (hand towel or tea towel), Normal Chair

See you in class,
Tami

DEFYING GRAVITY

Online Mat & Reformer Pilates Class Descriptions:

Defying Gravity - kinda of how we do Pilates always! Our practice improves the more we understand that our entire body is working in every exercise. Nothing is over working or under working. In fact, the idea of using tensegrity in our workout can help us identify where we need to explore more strength and length.

This workout, inspired by Wicked and Cynthia Erivo is designed to help you see the power you have within you!

See ya in class,
xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, barrel, blanket, a broom stick/pole/yard stick and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, small ball and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

PILATES IS MAGIC!

Online Mat & Reformer Pilates Class Descriptions:

Have you felt the magic of Pilates? Pilates feels so different when we are not only moving joints but finding connections, and it’s magic ✨. In this class we will use the Magic Circle to find those magical connections and then practice finding the connections without our prop.

Magic Circle: If you don’t own a Magic Circle, grab a ball or pillow. Or a resistance band that you can tie to make a circle!

See you in class,
Megan

UP, UP, & AWAY

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are all going to feel like Super Humans after this month!!

Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL