Balanced Body Contrology Classical Reformer Manual De Instrucciones página 18

LONG SPINE MASSAGE,
SKILL LEVEL—ADVANCED ORDER
3 Reps each direction
Apparatus Set-Up: Springs: 2-3 springs
Headpiece: down Footbar: down
Straps:
Lengthen straps by threading extension straps through the
handle and the loop of each strap.
Precautions:
Back and neck issues
Skills needed to perform exercise:
Ability to lift feet into straps without moving the carriage;
Airplane—Cadillac; Jackknife—Mat
Starting Position
» Supine with feet in extension straps
» Legs are long, heels together, toes apart
» Arms at sides
Focus
» Using in and up to lift hips by opposing the reach of the
lower body
» Use of straps and 2-way stretch to fi nd length in spine
» This exercise is not an articulation of spine, rather a soft
landing in one piece
Movement Sequence
» Push into extension straps and use center and seat to come
up onto shoulders
» Separate legs shoulder distance apart and reach into straps to
return
» Try not to roll down through spine
» Reverse by separating feet and reaching into straps to roll up
» Squeeze legs together at top to return home
20