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Long Spine Massage
Classical Repertoire Advanced Spinal ArticulationCore Integration
Full inversion and sequential rolling down through the spine with strap resistance.
⚠️ Clinical Contraindications
- 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
Spring Tension 1 Green Spring
Footbar Position Medium
Headrest Down
Target Muscles
Transverse Abdominis (Primary)Hamstrings (Secondary)Rectus Abdominis (Primary)Erector Spinae (Secondary)
Setup Instructions
Lie supine on the carriage with feet in the long straps and the legs extended toward the ceiling.
Execution Instructions
Roll the hips off the carriage, lifting the legs overhead, then peel the spine down one vertebra at a time.
Teaching Cues
Articulation
"Peel the spine down one vertebra at a time."
Control
"Use the abdominals, not momentum, to roll over."
Breath
"Exhale as the hips lift, 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.