For a flexible spine

pilates geräte training short spine massage reformer trainingsoptimierung bewusstheit wahrnehmungsübung Propriozeption

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The Pilates Short Spine Massage. The solution to a stubborn and arrogant back, and unyielding spine. Get a flexible back through segmental spinal massage and articulation.

[/cs_text][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]A spine as flexible and pliable as a branch of a tree[/x_custom_headline][cs_text class=”cs-ta-justify”]Trust the old saying: “We are as healthy as our spine.” This is true, indeed, because an inflexible back places stress on our pelvis and neck, and makes them rigid and brittle–like.

Imagine this: It is a beautiful summer day, you are happy and glee. You are going for a stroll, wearing your recently bought sunglasses, and for some reason you are feeling like the king or queen of the world. You thought you saw 100 € on the street, and as you bend down … wham bam! Your back went into a muscular spasm. You can`t move. You are in pain! Sad, isn’t? Yes, but the funny thing is, it does not have to be this way.
[/cs_text][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]Preventively, the Short Spine Massage to the rescue[/x_custom_headline][cs_text class=”cs-ta-justify”]The Short Spine Massage is a Pilates reformer exercise designed to release tension in our back, especially our upper back, by segmentally articulating our spine to facilitate dynamic stability in a closed-kinetic-chain concept.
Now, that sounds complicated, but what actually happens when we bend down?[/cs_text][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]The workings of our body in flexion[/x_custom_headline][cs_text class=”cs-ta-justify”]

The geometrical function of flexion, in this case bending, is stored phylogenetically in our nervous system. Bending simply consists of the flexor muscles of our torso – our DMCS – which are contracting concentrically to lengthen and flex our torso. Simultaneously the extensors are releasing to allow the flexors to bend our back.

When there is a geometric malfunction in the process of flexion, both our flexors and extensors are competing for the same task of flexion, which can only be done by our flexors.

Now, enough theory … let us get it done!

[/cs_text][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]Starting position[/x_custom_headline][x_image type=”none” src=”https://bodyhood.christopherrapp.at/wp-content/uploads/2018/06/start-po-pop_web.jpg” alt=”pilates short spine massage exercise” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][cs_text class=”cs-ta-justify”]Lie on your back on the carriage of the reformer. Bend your legs, bring them in a diamond shape and keep your pelvis in neutral pelvic position.[/cs_text][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]The procedure[/x_custom_headline][/cs_element_column][/cs_element_row][cs_element_row _id=”20″ ][cs_element_column _id=”21″ ][x_image type=”none” src=”https://bodyhood.christopherrapp.at/wp-content/uploads/2018/06/stretched-legs_pop_web.jpg” alt=”pilates short spine massage exercise” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][/cs_element_column][cs_element_column _id=”23″ ][x_image type=”none” src=”https://bodyhood.christopherrapp.at/wp-content/uploads/2018/06/legs-overhead-pop_web.jpg” alt=”pilates short spine massage exercise” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][/cs_element_column][cs_element_column _id=”25″ ][x_image type=”none” src=”https://bodyhood.christopherrapp.at/wp-content/uploads/2018/06/roll-down-diamond_pop_web.jpg” alt=”pilates short spine massage exercise” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][/cs_element_column][/cs_element_row][/cs_element_section][cs_element_section _id=”30″ ][cs_element_row _id=”31″ ][cs_element_column _id=”32″ ][cs_text]

Breathe in to prepare. Then as you breathe out activate your power engine to extend your legs out and away from your torso to a level that can still maintain pelvic stability. Breathe in and move your legs a little towards your torso. Breathe out and activate your ABC principle
A – power engine
B – shoulder girdle
C – chin tucked in
in order to lift your leg, pelvis and spine over your head until your legs are parallel to the carriage. Breathe in and bend your legs (diamond shape) without moving your pelvis. As you breathe out melt your clavicle area and activate the ABC to place your spine and pelvis back onto the carriage segmentally.

[/cs_text][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]The coaching keys[/x_custom_headline][cs_text]

Put the following thoughts in your head while you do this exercise

  • I keep grounding my feet onto the straps while I bring my legs over my head.
  • I lengthen my legs and torso before I engage my power engine.
  • I keep my legs and pelvis connected as I bring my legs over my head.
  • I keep my sitting bone grounded to the sky as I segmentally lower my spine to the carriage.

Now, how about practicing the coaching keys with our video on the short spine with background music.

[/cs_text][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]Where to feel the exercise?[/x_custom_headline][cs_text]Aim at experiencing a tight and compact feeling in your glutes, back of your legs, ribcage and shoulder girdle as you bring your legs over your head. And as you place your pelvis back on the carriage, aim at experiencing a melting sensation in your clavicle area, a sucking-in sensation at the pubic bone area, a vertical thrust of the spine, and a stretching sensation at the sitting bone area.[/cs_text][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]The challenge[/x_custom_headline][cs_text]

The difficulty in understanding this exercise lies in the perceptive and proprioceptive realm. Instead of thinking of doing, think of sensing, grounding and placing your body as a whole unit. Allow the work of your power engine, the reflective momentum, and common sense to save the day.

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Try it & fly with it!

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