Video - Reformer Exercise - Long Spine Massage

https://www.youtube.com/watch?v=jGr6WHtQ7HI&t=1s

Exercise on Reformer - Long Spine Massage 

Objectives:

- Pelvic stabilisation and axial elongation.

The benefits :

- Power House (abdominal) training

- Improves stabilisation of the pelvis against gravity

- Axial elongation.

Caution:

- Creating space between the ribs and hips

- Relaxed neck and shoulders

- Be careful with the hyper extension of the knees

- Leg alignment,

- Do not descend all at once. Control the movement during the descent.

Do not connect the PowerHouse (abs) during the entire exercise.

Contraindications :

- Herniated discs, especially in the cervical region

- Osteoporosis from stage 3

- Pregnant women-

- Hyper tension.

Lie on the Reformer - Head resting on the lowered headrest. Chin towards the chest - Arms at your sides, palms towards the trolley. Take a handle in one hand - open the trolley to put the foot in the large handle. Extend leg and put other foot into handle. Stretch the legs perpendicular to the floor. On the exhale, connect the core (abdominals) and raise the pelvis to a candle. The weight of the body is on the shoulders and not on the neck. On the inhale, stay connected to the centre (abdominals) and open the legs to the width of the hips. On the exhale, contract the legs, glutes and triceps to control the descent of the back to a neutral position (straight back) and then dig the abdomen in to put the lower back on the cart to return to the starting position. 4 to 6 times.