Long Spine elongates and opens up the spine

Long Spine is such an amazing exercise to elongate and open up the spine through use of the deeper core muscles with added help from our hip extensors, glutes, and hamstrings. This exercise is often avoided by clients in the beginning as it looks quite scary! However, it is not impossible to achieve once you feel confident with legs in straps and are aware of how to get in and out long spine safely.

Here is how it’s done

Start with feet in straps on a diagonal. Shoulders and neck should be nice and relaxed

Allow straps to bring legs upwards keeping the tailbone on the carriage so toes are now pointing towards the ceiling. The carriage will move in a bit here. This should feel like a nice stretch on the hamstrings.

From this position tuck in the pubic bone and allow the tailbone to curl up from the carriage as the legs start to rise. **It is important here that you control the legs rising in a straight line by using the straps to guide you without allowing the straps to pull the legs backwards. The carriage should stay still.

If you feel you need to straighten the legs a little more while you are up there- give the bum muscles and the inner thighs a squeeze to stabilise the legs, while drawing the belly button towards your spine to stabilise the core.

Now to come back down 🙂 just like our bridge exercise it is important to roll down through the spine, segment by segment until finally the tailbone reaches the carriage

Once the tailbone returns to the carriage, the legs and toes should still be pointing towards the ceiling (hamstring stretch).

Finally keeping the legs together, press the legs back to your starting diagonal position.

Prepare for take off again 🙂

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Written by

Milena Byrne

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