On this Pilates Movement Monday, we are diving into the Long Spine on the Reformer, a movement that beautifully combines articulation, core control, and spinal flexibility. It is often taught in more advanced classes due to the coordination, strength, and control it requires. This movement is also known for its ability to challenge the connection between breath and movement while highlighting how subtle adjustments can make a significant difference in its execution.
The Basics of the Pilates Long Spine
The Long Spine focuses on spinal articulation and pelvic stability. Starting from a supine position on the carriage, legs extended toward the ceiling, the aim is to roll the spine off the Reformer one vertebra at a time while pressing into the straps with the legs. After reaching a lifted position, the challenge is to reverse the movement and return to the starting position without losing control or alignment.
What is required?
Core engagement: The deep core muscles, especially the transverse abdominis and pelvic floor, provide the foundation for stability.
Spinal flexibility: The ability to articulate through each vertebra is crucial for creating a smooth and controlled movement.
Hamstring and glute strength: These muscles help in stabilising the pelvis and lifting the legs.
Breath integration: Coordinating breath with movement is essential to maintain flow and avoid holding tension in the shoulders, neck, or lower back.
Breathing Patterns
Different Pilates schools teach variations in breathing for this movement.
Classical Pilates often emphasises an exhale during the lift phase, using the breath to deepen the connection to the core. The inhale is used to pause at the top and prepare for a smooth, controlled descent.
Contemporary Pilates might focus on using an even breath throughout the movement to maintain fluidity and avoid tension. Some schools encourage breathing into the back ribs during the lift to support the articulation of the spine.
Fletcher Pilates integrates a more forceful breath at specific points to challenge core engagement further, but care is taken to avoid over-activation of the thoracic muscles.
Common Challenges and How to Avoid Cheating
Using the hands for stability: It is tempting to press into the Reformer bed with the hands for extra support, especially during the lift phase. This compensation reduces core activation and changes the mechanics of the movement. To avoid this, keep the hands light and focus on deepening core connection instead.
Holding the breath: This is a common mistake when the movement feels challenging. Holding the breath creates tension in the upper body and reduces spinal mobility. A continuous breath cycle helps maintain control and focus.
Skipping spinal articulation: Instead of moving one vertebra at a time, some clients tend to hinge through the spine. This usually indicates a lack of flexibility or body awareness. Slow down the movement and guide the client to focus on segmental articulation.
Variations of Long Spine
There are several variations of this movement across different schools:
Feet in parallel or turned out: Changing the position of the feet affects the engagement of the inner thighs and hamstrings.
Single-leg variation: For a more advanced challenge, some teachers introduce a single-leg version that requires greater control and balance.
Use of breath timing: Some styles explore inhaling on the lift and exhaling on the descent, while others switch this pattern to explore different responses in core engagement.
Flexibility Versus Stability
Although spinal flexibility is necessary for the Long Spine, it is equally important to balance flexibility with stability. Excessive flexibility without control can lead to a loss of alignment and reduce the benefits of the exercise. The movement should feel fluid but strong, with the core constantly supporting the spine.
Final Thoughts
The Long Spine is a beautiful example of how Pilates connects breath, movement, and control. It requires patience and focus to master, but the rewards in terms of spinal mobility, core strength, and coordination are well worth the effort. When teaching this movement, remind clients to work at their own pace, keep their breath flowing, and avoid the temptation to rush or skip through the articulation of the spine.
If done with precision and care, the Long Spine becomes a true expression of the Pilates method, a harmonious blend of strength, control, and grace.
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