EXERCISE OF THE MONTH

by Amanda Turner

It’s so hard to pick a favorite exercise (as this is the first “Exercise of the Month,” I feel I should pick my favorite - don’t you??). So, here’s the deciding factor – it is the exercise that I was most devastated to remove from my workout during my pregnancy: Short Spinal Massage. I held on to it for months. It felt so good, but would give such heartburn the rest of the day. Okay, okay enough with the TMI. Short Spinal Massage is one of the first intermediate exercises added to your Reformer workout. It requires the strength to lift your hips, as well as the flexibility in your hamstrings (the muscles in the back of your thigh) to lift your legs overhead. But once you get the combination of strength and flexibility (HELLO, EVERY EXERCISE IN PILATES), you will get a stretch in your lower back that feels exactly as its name describes. I had a client describe it recently as the perfect combination of Heaven and Hell. HA!

Short Spinal Massage by our friends at Excel Pilates DC:
Jacqueline, Laurelle, Brianne, and Stefanie.

Here’s a list of exercises that will help prepare you for Short Spinal Massage or improve your performance of the exercise: The Roll Up, Single Leg Circle, Rolling Like a Ball, Teaser, Leg Springs, and Breathing - basically EVERYTHING you have learned up to this point. You’ll find that each exercise you have learned is preparing your muscles, giving them strength, endurance, and coordination to do this more difficult exercise. 

Also, I want to leave you with some of my favorite cues to improve this exercise. Side note: did you know that you can do all of your Reformer exercises at home? Ask about the Reformer Mat at your next session. You’ll never believe how much the Reformer straps and foot bar support your powerhouse.  

Alexandra Adams of Excel Pilates Northern Virginia doing the exercise, Tree,
from the Reformer Short Box Series during a Reformer Mat workout (on a Mat). 

Alright, let’s try it! Here we go:

1.) Lie down on your Mat and pretend you have just placed the straps on your arches, you’re on your Reformer, and ready to move. 

2.) Press down through your arms (hello, summer season…let’s tighten up those triceps!). 

3.) Send your legs out to 45 degrees and press your feet into the "straps," lengthening your legs even longer than they actually are to begin to lift your heels over your head (here’s the key to this one: I DON’T want you to use the straps and momentum to get your legs over your head; strength and flexibility, remember!). 

4.) Keep your hips high as you bend your knees to the "shoulder blocks" (preparing for that nice massage feeling). 

5.) Begin to roll your spine back to the Mat, imagining you can find length, and actually roll your hips even farther down the Mat. 

6.) Then, pull your heels into your glutes to begin again. 

And voilà: my favorite Pilates exercise - Short Spinal Massage.