Long Spine Massage
Advanced (7/10)Reformer
Position: SupineEnergy: 6/10~60s
Cueing
Roll legs over head in straps; keep legs straight; lift hips high; roll down through the spine with wide legs.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal ObliquesInternal ObliquesTransverse AbdominisSternocleidomastoid
Secondary Muscles
IliopsoasQuadricepsAdductorsTibialis AnteriorGluteus MaximusGluteus MediusHamstringsGastrocnemius
Regressions
Small roll range; hands on carriage for support; keep legs closer if comfort requires.
Progressions
Maximum articulation; very slow roll down; perfect leg control.
Common Errors
Weight on neck; losing strap tension; snapping legs shut.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
