PILATESOLOGY ENCYCLOPEDIA
Long Spine
LEVEL
Advanced
SETUP
2 Springs, Footbar down, Headpiece down, Extension Straps added
Repetitions
3x each direction
Goals & Benefits
- Full body strength, especially seat & hamstrings
- Builds ability to elongate spine while inverted
- Articulation of spine
- Different variations exist for purpose of control vs. spinal massage
Tips & Cues
- Make sure head piece is down
- Balance weight on shoulders while legs are above head
- Resist springs by continuously pressing out into straps
- Elongate spine while articulating each vertebra down
