Stretch

Short Spine

IntermediateStretch

Benefits

✓Massages the spine vertebra by vertebra during the roll-down
✓Deeply stretches the hamstrings and lower back
✓Improves spinal mobility and relaxes the nervous system

Instructions

1.
Starting position
Lie on your back on the reformer. Place your feet in the foot straps. Arms are alongside the body. Springs are set to 2. Bend the knees and bring the feet toward the seat.
2.
Roll up
Exhale and draw the knees toward the chest, then lift the pelvis upward, peeling the spine off the carriage. Continue until the weight is on the shoulders and upper back. Extend the legs upward toward the ceiling.
3.
Roll down
Slowly bend the knees and begin to roll the spine back down onto the carriage, vertebra by vertebra. The movement is slow and controlled. The feet approach the seat. Repeat 4–6 times.

Modifications & Equipment

Equipment needed

ReformerSpringsFoot Straps

With reduced range

Do not lift the pelvis all the way up — stop when you feel a comfortable stretch. Gradually increase the range with each session.

⚠Contraindications

•Cervical spine issues — avoid the full spinal roll
•High blood pressure — the inverted position is contraindicated

Frequently Asked Questions

Is Short Spine safe for people with disc herniation?

With disc herniation, a doctor consultation and modified execution are necessary. The exercise can be beneficial when properly adapted, but never do it without supervision from a qualified instructor.

When is the best time to do Short Spine in a session?

It is usually done in the middle or toward the end of the session when the body is already warm. You can also use it as a cool-down exercise because of its stretching effect.

Related Exercises

Leg Circles

Leg Circles on the reformer improve hip joint mobility and strengthen the inner and outer thighs.

Mermaid

Mermaid is an elegant exercise for stretching the lateral body that improves spinal flexibility and opens the ribcage.

Want to learn this exercise with personal guidance?

Instructions

Starting position

Lie on your back on the reformer. Place your feet in the foot straps. Arms are alongside the body. Springs are set to 2. Bend the knees and bring the feet toward the seat.

Roll up

Exhale and draw the knees toward the chest, then lift the pelvis upward, peeling the spine off the carriage. Continue until the weight is on the shoulders and upper back. Extend the legs upward toward the ceiling.

Roll down

Slowly bend the knees and begin to roll the spine back down onto the carriage, vertebra by vertebra. The movement is slow and controlled. The feet approach the seat. Repeat 4–6 times.

Frequently Asked Questions

Is Short Spine safe for people with disc herniation?

When is the best time to do Short Spine in a session?

It is usually done in the middle or toward the end of the session when the body is already warm. You can also use it as a cool-down exercise because of its stretching effect.