Exercise #1949

Short Spine Massage

10 min - Exercise


Muscle Focus: Abdominals.

Objective: Spinal articulation and strengthening the abdominals.

Reformer Setup: Start with 1.5 to 2 springs. Short Spine Massage becomes more challenging on a lighter spring setting. Lower the headrest to flat, footbar is up.

Start Position: Lie flat on your back, and place both feet onto the footbar. Press out and carefully place the leg straps over one foot and then the other. Then press both arms firmly into the carriage. Legs start in frog position, with both heels together, knees shoulder width apart.

Movement: Reach the legs out to a 45 degree angle, straight and together. Fold at the hips to bring both legs towards you, still straight and pressed together. Once the carriage comes into the stopper, use the abdominals to roll through the spine up to the shoulder blades. Reach your sitsbones to the ceiling to create a long spine and lift from the abdominals. Both arms are pressed firmly into the carriage throughout. Bend both knees towards the shoulders, opening them shoulder width apart while keeping both heels glued together. Keeping the feet where they are, roll down through one vertebra at a time back onto the carriage until the legs are at about a 90 degree angle. Press the tailbone into the carriage and return the legs to the starting frog leg position. Repeat two to four more times.

Precautions: Ensure that the headrest is flat prior to starting this exercise. This is an intermediate/advanced exercise that should not be performed by anyone with neck or spine injuries.
What You'll Need: Reformer

About This Video

(Pace N/A)
Nov 22, 2014
(Log In to track)


Hi, I'm Sarah, and we're going to take a look right now at the short spine. And the shorts point is a tricky exercise. It happens to be one of my absolute favorites, but it also is one of those ones t...


1 person likes this.
Great breakdown of the exercise!
1 person likes this.
nice cue ^_^
1 person likes this.
Very nice, the cue helps a lot to do it with right Focus.
1 person likes this.
Thank you for this! I can't wait to dive deeper into the short spine massage with my clients!
1 person likes this.
Sarah! You're awesome! Love how you break down an exercise! ;)
1 person likes this.
This was helpful. Ty!
1 person likes this.
Thank you!! Great explanation and instruction.
wonderful details

You need to be a subscriber to post a comment.

Please Log In or Create an Account to start your free trial.

Move With Us

Experience Pilates. Experience life.

Let's Begin