Long Spine Massage
Long spine massage: the feet stay in the long straps and the legs stay straight and vertical as the hips roll over, so the spine articulates through its whole range with no knee bend to shorten the lever. The long-lever version of Short Spine, and the deeper inversion of the pair.
- Body
- Reformer
- Strap
- Movement
Teaching Precautions
Common precautions, not exhaustive. Screen every client and refer when in doubt.
- Neck & Cervical Strain: The inversion loads the cervical spine; keep the head supported and skip if there is any neck compromise.
- Osteoporosis / Osteopenia: Loaded flexion and inversion; substitute neutral or extension-based work.
- Pregnancy: Inversion is not suitable during pregnancy; substitute supported, non-inverted work.
Apparatus Setup
Reformer
Target Muscles
Setup Instructions
Lie supine on the carriage with the feet in the long straps, the legs extended straight toward the ceiling, and the arms pressing the carriage by the sides.
Execution Instructions
Roll the hips off the carriage with the legs straight and vertical, carrying the feet overhead, then peel the spine down one vertebra at a time with the legs long throughout.
Teaching Cues
"Peel the spine down one vertebra at a time."
"Use the abdominals, not momentum, to roll over."
"Exhale as the hips lift with the legs long, inhale as the spine peels down."
Modifications & Progressions
Short Spine (Regression)
Use short spine massage instead until full inversion is comfortable.
Slower Roll (Progression)
Slow the roll and hold the inverted position for two breaths.
Bent-Knee Roll-Down (Injury Modification)
For neck strain, bend the knees, keep the head and shoulders supported and roll the hips only to the base of the shoulder blades.
Similar Exercises
Same category, or body position when the category is unique.