This month’s exercise of choice isn’t necessarily a “Pilates staple”… but it’s certainly a “fan favorite”: it has no official name, we call it the Rolling Massage on the Spine Corrector. To the naked eye this one may appear to be a dull moment in the practice, but any lover of the Pilates system knows that it’s a piece in a larger puzzle and doesn’t merely FEEL good—it’s quite worthwhile as a learning moment.
What it is
Drape your lower back and hips over the Spine Corrector.
Pull your back into the Spine Corrector with the help of your arms.
Bend your knees deeply into your chest.
Draw the contours of your sacrum onto the Spine Corrector.
Alternate clockwise and counter-clockwise circles.
When you’re done massaging your spine, push the Spine Corrector away from you with your arms and drape your legs over it for a moment of rest.
What it does
In our definition, this exercise massages the small of the back, mobilizes the spine and hips, and stimulates the internal organs. The challenge is to maintain even weight on the shoulders and an active connection between the back and the barrel to intensify the stretch. It shares elements of rotational control and mobility with exercises like the Saw, the Corkscrew, and the tractioning quality of fellow fan favorites such as Short Spine and Stomach Massage.
What do you make of this exercise?
PS: If you’re on Instagram and want to share your #rollingmassage with us, please tag us: @360pilatesonline