Short Spine Massage
Advanced (7/10)Reformer
Position: SupineEnergy: 6/10~60s
Cueing
Roll legs over head using straps; lift hips; bend knees towards ears; roll down vertebra by vertebra.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal ObliquesInternal ObliquesTransverse AbdominisSternocleidomastoid
Secondary Muscles
IliopsoasQuadricepsAdductorsTibialis AnteriorGluteus MaximusGluteus MediusHamstringsGastrocnemius
Regressions
Smaller roll range; keep hands on carriage for support; focus on the massage feel.
Progressions
Deepen the articulation; slower roll down; perfect leg extension.
Common Errors
Weight on neck; losing strap tension; crashing down to carriage.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
