- Difficulty: Intermediate/Advanced
- Equipment Needed: Spine Corrector and Pole (I love using the Contrology Spine Corrector.)
- Reps: 3-5
- Warning: May not be ideal for some hip or low back issues.
- Questions: Contact us here
Short Box Series: Flat on the Spine Corrector
Working on your Short Box series is a great way to practice all the spine shapes Pilates has to offer. But, if you don’t have access to a Reformer or Ladder Barrel it can be tricky to train your Pilates Short Box series. I like to use the top of the Pilates Spine Corrector! It allows you to stand in the back of your legs while also feeling the lift of your spine. Flat Back on the Short Box can be one of the trickier exercises. It’s easy to get in your hip flexors or back bend. The more you work the back your legs here the more you’ll train your body to move from your center instead of hinging. And the next time you get on your Reformer you will get to test what you learned and possibly go back even further!
Focus your eyes on the tip of your nose so your neck doesn’t overwork.
Sitting on top of the apex of the barrel with your feet on the floor. The step is in front of you. Depending on leg length you might be able to pull your heels into the the barrel. For me, I have my feet a little further away and push my feet down while energetically pulling back. Holding a long dowel with straight arms overhead just in front of your ears. Check that your wrists and elbows are long but not locked. Pull the bar wide and lift tall from your center.
Reaching down through your legs, lift up from your center and lean back. Open the front of your hips. Lift tall to sit back on top of your sit bones. Repeat.
If you feel your hip flexors working you need to work on more hamstring strengtheners. And if you feel this in your lower back it’s possible you’re arching to go back. The movement isn’t as big as you can make it on the Reformer.
Be sure to check out more of my Pilates Spine Corrector exercises. I want to help you continue your Pilates Spine Corrector training!