- Difficulty: Advanced
- Equipment Needed: Spine Corrector (I love using the Contrology Spine Corrector.)
- Reps: 3-5
- Warning: Not suitable for lower back issues.
- Questions: Contact us here
High Bridge on the Spine Corrector
High Bridge on the Pilates Spine Corrector is one of my favorite exercises to do. I love a good backbend! And it’s a great way to challenge your back extensions and prepare you for the High Bridge on the Reformer and teaches the leg reach you need in Tree, Control Push Ups and more. There is a great progression of backbends when you use the Barrels. You can start with the Arm Series, then the Leg series, Shoulder Bridge here on the Barrel, Ladder Barrel back bend stretch and then try for the High Bridge here before you do High Bridge on the Reformer. There are other extensions in between of course but the support from these barrels is helpful.
Reach your tailbone longer between your knees to make the longest backbend.
I usually do this after I do Shoulder Bridge on the Spine Corrector so the set up is fairly easy. Your feet are already in place and you just have to place your hands under your shoulders, press up enough to get your head on the Mat and then when you know your arms are connected to your back press all the way up.
If you are coming into this exercise without doing the Shoulder Bridge or Leg Series, then sit slightly in front of the apex of the barrel. Use your hands on the handles and one leg reaches straight out the other leg is bent foot on the step. Roll yourself down onto the Mat and then place your feet on the step, hands under your shoulders and press yourself up into the High Bridge. Once you are there focus the backbend in your upper back. Reach your tailbone longer between your knees to make the longest backbend. The more you press your arms into the mat and the more they are connected to your back the more you can use your arms to pull you more into your extension. To add a challenge, bring one knee into your chest and then stretch that leg straight up to the sky. Then replace it and switch sides. To come down bend your elbows and lower yourself down to the mat with control.
If going well repeat the High Bridge and add the reach of one leg to the ceiling. Aiming the leg over the hips. Place the foot down and switch sides. Then both feet back on the barrel, bend elbows, curl head in and lower down.
Be sure to check out more of my Pilates Spine Corrector exercises. I want to help you continue your Pilates Spine Corrector training!
