- Difficulty: Beginner/Intermediate
- Equipment Needed: Spine Corrector (I love using the Contrology Spine Corrector.)
- Reps: 3 each direction
- Warning: May not be ideal for some low back or hip issues.
- Questions: Contact us here
Leg Series: Rolling In and Out on the Spine Corrector
Rolling In and Out on the Pilates Spine Corrector is the massage, the cool down, the delicious feeling ending you have always wanted! That being said Rolling In and Out isn’t easy. It requires you to do the work to get the benefits! If you are teaching this exercise you can create an additional massage for the person doing it by pushing gently on their shins, provided they don’t have any knee issues.
However you do this exercise don’t “throw it away.” Work the circles, work the in and out in all sizes and directions.
Focus the size of the circle based on what your body needs that day.
Rolling in and Out is typically done after you are completing your Leg Series on the Spine Corrector. If coming from Hip Twist your legs are already set up. If coming from any other exercise in the series hug your knees together. Maintaining the width across your collarbones and gaze to the ceiling. Reach your spine long across the barrel.
Hugging your legs together begin to circle your knees from one side around to the other side and then back to the center. You can do 3x in one direction. You can reverse directions as you go. You can start small and go big or big and go small. Or stay small or stay circling big. Think of this as a massage for your lower back.
When done to officially dismount from the barrel, lift your hips up and use your hands to push the barrel away. Then drape your legs across the hump of the barrel and let your body settle on the mat. Or, for a challenge, you can dismount by pulling the barrel into you a bit more. Reaching both legs straight up and together. Simultaneously lower both legs as you lift your head and chest and attempt to land on top of the barrel in a Teaser!
Be sure to check out more of my Pilates Spine Corrector exercises. I want to help you continue your Pilates Spine Corrector training!
