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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, a 2nd generation certified Pilates teacher, breathwork, habits and mindset coach, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorials, where you can also find weekly Pilates classes and workshops. Teaching Pilates since 2008, she has run multiple studios, has trained hundreds of people to become teachers themselves and has taught thousands of students around the world. When not teaching from her studio in Las Vegas, Lesley she’s hosting her podcast Be It Till You See it or traveling the world leading Pilates retreats. Connect with Lesley on Instagram @lesley.logan or through the contact page on this site.

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Megan Lauman

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Mindi Westfall

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LET'S DANCE - Transitions Are Exercises Too!

Online Mat & Reformer Pilates Class Descriptions:

Have you ever wondered why there is an order for the mat and reformer? Our Pilates practice can have an element of cardio, stamina, and endurance. How? By dancing with our mat and reformer. Knowing the order will turn our mat and reformer into our dance partners, so that our practice today can be more engaging and help you get more out of the session.

This will also be good for our cognitive function by memorizing the order. Knowing what comes next can help prepare the mind and body to connect the exercises so you can see how one exercise builds to the next exercise, as well as see repeating shapes so you can always return to a previous, fundamental exercise so you can continue dancing through today’s workout.

Ready to dance through your workout today?

See you in class,
Christine

MAT EQUIPMENT NEEDED: Your awesome self, 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.

SWAN LAKE

Online Mat & Reformer Pilates Class Descriptions:

Swan is hard! Let's be real, its so easy to over do it in the neck or lower back. And, its also an important exercise as it helps us understand all extension exercises in Pilates, opens are heart and importantly trains our muscles to help our posture! 

This week lets open our hearts, pull your shoulders wide and feel good doing it! 

See you in class,
-xxLL

LET'S KICK IT

Online Mat & Reformer Pilates Class Descriptions:

Let's Kick it!  

Think of the Beastie Boys when you do class this week!  In this class we will kick off the new year exploring all of the exercises that involve some kind of kick!  Single leg kick, double leg kick, side lying kicks and kneeling side kicks.  Lets look at where in our body we kick from and what are we getting from these kicks.  The reformer will get a bit creative!  So lets have some fun!!

See you in class,
Mindi

MAT EQUIPMENT NEEDED: Your awesome self 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.

12 DAYS OF PILATES

Online Mat & Reformer Pilates Class Descriptions:

It's that time of year loves! The time when things feel a little chaotic and honestly we should have a bit more fun. SOOO here we go! The 12 days of Pilates is when we let Joe Pilates give us a new exercise at a time. We layer the exercises and rinse and repeat until we get to 12!

This workout is meant to be fun, playful and to allow you to revisit an exercise over and over and see what happens!

Plus, bonus I try to sing!

    No props needed

    See you in class,
    xx~LL

    SWAN LAKE

    Online Mat & Reformer Pilates Class Descriptions:

    Swan is hard! Let's be real, its so easy to over do it in the neck or lower back. And, its also an important exercise as it helps us understand all extension exercises in Pilates, opens are heart and importantly trains our muscles to help our posture! 

    This week lets open our hearts, pull your shoulders wide and feel good doing it! 

    See you in class,
    xxLL

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

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

    REFORMER EQUIPMENT NEEDED: Your awesome self, a dowel and a Reformer!

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

    LET'S KICK IT

    Online Mat & Reformer Pilates Class Descriptions:

    Let's Kick it!  

    Think of the Beastie Boys when you do class this week!  In this class we will kick off the new year exploring all of the exercises that involve some kind of kick!  Single leg kick, double leg kick, side lying kicks and kneeling side kicks.  Lets look at where in our body we kick from and what are we getting from these kicks.  The reformer will get a bit creative!  So lets have some fun!!

    No props needed.

    See ya in class,
    Mindi

    SAVE THE BEST FOR LAST

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

    In Pilates, we always focus on quality over quantity. That means paying attention to form, shape, control, and connection in every rep. It is not only about how we set up and start strong, it is also about how we finish.

    This month, let’s bring awareness to finishing strong. Make your last rep just as strong as your first, maybe even saving the very best for last. Do not throw away those final moments of work. On equipment, the springs will tell you if you are in control. How quietly can you close them? When moving without springs, notice if there is a drop, plop, or lean. That feedback shows you how strong and connected you really are.

    Start strong. Finish strong. You are strong.

    Let’s save the best for last to wrap up 2025!

    Props needed:
    Mat: no props
    Reformer: balance pad, pole, and squishy ball for some of the exercises
    Tower/Cadillac: no props
    Wunda Chair: for 1 exercise (or go closer to the wall): reformer long box or a physio ball

    See ya in class,
    xx-LL

    BREATHIN

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

    Joseph Pilates was big on breathing!

    However the topic is from Ariana Grande song "Breathin" - a love song to her breathing: "Some days, things just take way too much of my energy, I look up and the whole room's spinning - You take my cares away!"

    A lot of exercises do not have an instruction around breath. In this month´s workouts, we’ll focus on using our breath to find strength, connection and flow. Enjoy and remember to have fun!

    Props needed:
    Mat: none
    Reformer: none (just Box, Non-slipperly pad & Pole)
    Tower: none
    Chair: none

    See ya in class,
    xx-LL

    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.

    TUCK IT?

    Online Mat & Reformer Pilates Class Descriptions:

    Is Neutral pelvis a thing? If you've never heard that YAY! If you have, this weeks class will hopefully expand your mind and your practice. This weeks class we are going to explore what our pelvis is doing in each exercise. And, for some bodies in some exercises it might even feel tucked!

    No props needed just you and your hips!

    See ya in class,
    xx-LL

    MAT EQUIPMENT NEEDED: Your awesome self 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.

    LET'S DANCE - TRANSITIONS ARE EXERCISES TOO!

    Online Mat & Reformer Pilates Class Descriptions:

    Have you ever wondered why there is an order for the mat and reformer? Our Pilates practice can have an element of cardio, stamina, and endurance. How? By dancing with our mat and reformer. Knowing the order will turn our mat and reformer into our dance partners, so that our practice today can be more engaging and help you get more out of the session.

    This will also be good for our cognitive function by memorizing the order. Knowing what comes next can help prepare the mind and body to connect the exercises so you can see how one exercise builds to the next exercise, as well as see repeating shapes so you can always return to a previous, fundamental exercise so you can continue dancing through today’s workout.

    Ready to dance through your workout today?

    See you in class,
    Christine

    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