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
