Roll Over on the Spine Corrector

Roll Over on the Spine Corrector

If doing Roll Over on the Mat in your Pilates practice gets you feeling like you’re in your neck, then try out this trick using your Pilates Spine Corrector. Overhead exercises require strength in your upper back. Just like you sit on your pelvis. When you go overhead or upside down you want to have a shoulder girdle you can stand on. If you don’t have a Mat with handles using your Spine Corrector handles can be a great tool. Use the Spine Corrector to find your reach and strength of your shoulder girdle. Then try Roll Over without the support of your Spine Corrector.

Create a wide back use the arms to widen and connect to your back.

Lay on your back with your head touching the Spine Corrector and your hands reaching around and overhead to hold the handles of your Spine Corrector. Feel your upper back get wide and your chest soften so your heart can ground between your shoulder blades. Allow for space behind your neck. It’s easy to pull the Spine Corrector into your head. But then that creates a “bicep curl.” What we want is a strong and wide back. Something that you can stand on. So use the handles to widen your back and not “arm it.”

Hugging your legs long and together either starting with them up to the ceiling or out on the mat. Heels squeeze together and toes apart, Lift your legs up and over the Spine Corrector. Maintain your gaze straight up as you flex your ankles and open your legs a shoulders distance apart. Point the toes as you roll your spine back to the Mat and then reach your legs away as they circle together. Repeat. Then reverse. Open the legs with pointed feet and take them over the Spine Corrector. Flex your ankles as you close the legs, then point as you reach your spine to the mat and your legs away.

If going well try your Roll Over on your Mat!

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