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Arm Series on the Spine Corrector

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  • July 7, 2019
Arm Series on the Spine Corrector - Online Pilates Classes
  • Difficulty: Beginner
  • Equipment Needed: Spine Corrector, 1 or 2 lb. weights, weighted pole (I love using the Contrology Spine Corrector and the weights shown in this video is the Handweights.)
  • Reps: 3-5 each side, direction and variation
  • Warning: May not be suitable for some neck or shoulder injuries.
  • Questions: Contact us here

Arm Series on the Spine Corrector

I am pretty sure that I didn’t appreciate the awesomeness of the arm series on the Pilates Spine Corrector enough the first few years I did Pilates. In fact, I think it was when I went through my year-long training with Jay Grimes that I began to really truly fall in love with the Spine Corrector. So much so I started doing it almost every day. I even went online to purchase my own for my home. Ok, so I didn’t complete the purchase but I was close! I mean, this piece of equipment may look odd and maybe less necessary than the Reformer but trust me, it will change your Pilates practice like almost nothing else can.

Connect your whole back to the Spine Corrector during the exercise.

Now that you are set up grab your weights for the first three and then switch to a weighted pole for the forth one. There are several exercises you can do here during this series:
1) Arm Circles: holding your 1or 2lb weights in your hands reach your arms to the ceiling and begin to circle them five times in each direction. Your circles can be as big as you can stay connected to your Spine Corrector.
2) One arm: reach one arm back and one arm forward. You will feel a stretch on one side. But, don’t let your arms just hang off the sockets. Maintain your connection to your back to increase your strength and flexibility. Switch and Repeat 3-5 times
3) Hug: Inhale open your arms wide like a “fly” and exhale as you deepen the back connection. Inhale begin to close your arms, layer your elbows on top of each other and exhale as you press your arms away from your head. Switch and repeat 3 more times.
4) Holding your weighted pole reach your arms back overhead as far as you can keep your body connected to the Spine Corrector. You will feel a deep opposition. Pulse twice and then lower the bar towards your thighs. Lift it back up and repeat 3-5 more times.

There are two ways to do the Spine Corrector arm series 1) Sitting in front of the round side and extending back over it with your shoulders ideally on the apex of the barrel. 2) Sitting on the edge of the step and extending back over the hump, again with your shoulders at the apex and head will rest down the back of the barrel. Pick the one that best suits your body. You should feel your whole back connect to the Spine Corrector no matter where your arms are in space. Your legs can be bent or straight but they are not on vacation. They will be working to help you remain connected to your equipment.


Be sure to check out more of my Pilates Spine Corrector exercises. I want to help you continue your Pilates Spine Corrector 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.

LOVE POTION NO. 9

Online Mat & Reformer Pilates Class Descriptions:

Some days, just thinking about getting your full workout in can seem overwhelming! Let’s do this 2-week focus on the Mat and the Reformer in 9 exercise clips. We’ll flow through 9 exercises, then focus on a deep stretch…then jump to the next 9 exercises, and so on. 

What a great way to reward our efforts and work on our flexibility! And if you’re short on time, your workout is already in bite-sized chunks. 

Jump in where you’d like!

See you in class,
Tami

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.


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Online Mat & Reformer Pilates Class Descriptions:

Come as you are. As a friend. As I want you to be.

It’s the first month of the year, which tends to put a lot of pressure on people to be a certain way or to start working on new goals, but not this week.

The teachers at OPC want you to come to our classes as you are, because we will meet you where you are. Show up for yourself this week, without an agenda or any goals in mind, and let us celebrate you for showing up and taking class. Simply come as you are.

Props needed:
Mat: barrel, blanket, or bolster
Reformer: small ball

See you in class,
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ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

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Mat - Bolster and light weights
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See ya in class,
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Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

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

Props needed:
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See ya in class,
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Online Mat & Reformer Pilates Class Descriptions:

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Props needed:
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See you in class,
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MAT EQUIPMENT NEEDED: Your awesome self, Magic Circle and a mat!

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

REFORMER EQUIPMENT NEEDED: Your awesome self, Magic Circle and a reformer!

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


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Online Mat & Reformer Pilates Class Descriptions:

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You don't need anything extra. Just you and those lungs.

See ya in class,
xx-LL 💋

IT'S ALL ABOUT THE EXHALE

Online Mat & Reformer Pilates Class Descriptions:

In Joseph Pilates book "Return to Life" he talks about the importance of our breath and how most of us do not exhale enough. In this week's class, we will focus on the exhale. Of course, you should still inhale!

You don't need anything extra. Just you and those lungs.

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.


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Online Mat & Reformer Pilates Class Descriptions:

Some days, just thinking about getting your full workout in can seem overwhelming! Let’s do this 2-week focus on the Mat and the Reformer in 9 exercise clips. We’ll flow through 9 exercises, then focus on a deep stretch…then jump to the next 9 exercises, and so on. 

What a great way to reward our efforts and work on our flexibility! And if you’re short on time, your workout is already in bite-sized chunks. 

Jump in where you’d like!

See you in class,
Tami

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Online Mat & Reformer Pilates Class Descriptions:

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See ya in class,
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>> Wondering what mat I’m using? You can find out more here.

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


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Online Mat & Reformer Pilates Class Descriptions:

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See you in class,
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ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

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xx-LL