- Difficulty: Intermediate
- Equipment Needed: Spine Corrector and Pole (I love using the Contrology Spine Corrector.)
- Reps: 5 each side
- Warning: Is not ideal for those with neck or shoulder issues. May need support under neck.
- Questions: Contact us here
Arm Series: Reach Back with Bar on the Spine Corrector
If backbend exercises like Swan, Rocking, etc. in Pilates are a struggle and you find they continue to end up in your lower back using the Pilates Spine Corrector is key for training your upper back for extension exercises. And connecting the arms to the back to help lengthen the back bends. Swan is so much more possible when your arms are connected to the back. By using a pole, ideally a weighted pole, to work your reach you close the chain and challenge the upper back to find the longest extension. After doing the Spine Corrector Arm Series, especially the Reach Back with Pole try Swan either on the Ladder Barrel or Reformer and feel how the arms connected to the back help pull you into the longest extension.
Reach the pole as far as you can connect your upper back to the barrel.
Typically done after Arm Series Circles, Up/Down and Hug. First you let go of the weights used in the first 3 exercises. You use your hands behind your head to help sit yourself up. Grab your pole (ideally weighted) and then reset yourself along the barrel. Can you get even more length? Can you get your shoulders more over the highest peak of the barrel? If doing the more accessible side legs are bent, hugging together and feet pressing down. The higher side of the barrel legs straight and hugging together.
Reach the pole up to the ceiling. Breathe into the barrel. Maintaining your back on the barrel reach your arms and the pole overhead. Go as far as you can keep all the connections. Pulse the arms back 1x. Then reach the arms and pole up and then lower towards the legs as far as your shoulders can remain wide on the barrel. Repeat.
When done set the bar to the side. Use your hands behind your head to lift your head up and sit all the way up. Then give your favorite back extensions a try!
Be sure to check out more of my Pilates Spine Corrector exercises. I want to help you continue your Pilates Spine Corrector training!
