#shortspine

[truepilatessydney]

The start of our teaching days at @aguiaparda studio. Teaching in another country can be challenging but luckily exercise is a universal language #pilatesteaching #pilates #pilatesinstructor #brazil #shortspine #pilatesreformer #pilatesbody #internationalpilates (at Estúdio Águia Parda) https://www.instagram.com/p/B0gqEzigWU4/?igshid=93r4tk0c5skn

[hilaryopheimpilatesblog]

The words say it all and Mentorship Gal Jolie will be getting her Short Spine Massage later in her session! Yes, it made her happy! We are coming to a close on this month of the words of Mr. Pilates. For this lovely @pilatesnerd shout out shirt we thought this was a good one! “It is this very action of “rolling” and “unrolling that cleanses your lungs so effectively by driving out the impure air and forcing in the pure air as you “roll” and “unroll” Joseph Pilates. #gratzpilates #wapilates #wapstyle #mentorshipprogram #houstonpilates #htx #houston #pilateshouston #traditionalpilates #pilatesnerd #shortspinemassage #shortspine #silversteetstudios #may #josephpilates #returntolife

[reformsphysiopilatesblog-blog]

Extremes are Easy. Strive for Balance - Colin Wright. These guys are definitely working towards balance with #shortspine prep on #foamroller. #reformerpilates #reformerhyderabad #reformersecunderabad #pilatesindia #pilateshyderabad #pilatessecunderabad (at Reform's Physiotherapy & Pilates)

[eatsleeppilates]

Here are 3 fantastic stretches that can be done on the Pilates reformer machine.  I love them post run and try to include them in my Pilates practice as often as possible.

Short Spine 

This one is particularly good for tight hamstrings or a sore lower back.

Start lying on the reformer with your feet in straps rotated outwards and on a diagonal.  Rotate your thighs in to parallel and hinge towards the ceiling on an inhale.  As you exhale, use the abs to curl the spine up off the mat.  On an inhale bend the knees down towards your shoulders and exhale to uncurl the spine back down to the mat.  Finally, inhale to bring your feet towards your bottom and fully return your torso to the mat and exhale to stretch your legs back out to a diagonal.  

Repeat 5 times.

Elephant

Another great exercise to stretch the hamstrings, it also works the hips.

Start standing on the carriage with your feet flat against the shoulder rests and your hands on the footrest (it’s helpful to keep a slight bend in the elbow).  As you inhale, extend at the hip to push the carriage out.  Exhale to return.

Repeat 10 times.

SIngle Thigh Stretch

This is one of my favourites to get a deep hip stretch, perfect for easing tightness after a run!

Starting with the left hip, stand with your right foot at the front of the reformer on the floor and the left foot up against the shoulder rest, knee resting on the mat.  As you exhale, extend both knees to press the carriage out.  Inhale to return.  Repeat 5 times.  On the final repetition, extend your left arm up towards the ceiling for an even deeper stretch.  

Repeat for the right hip on the other side.

I hope you find incorporating these relatively short and simple exercises into your fitness routine pain-free.  If you have any questions, comments or suggestions about this or future posts, please drop me an email [email protected].  Visit my website www.eatsleeppilates.com for details on arranging a private reformer session with me.