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Low Back Arching in Teaser on the Pilates Spine Corrector

Low Back Arching in Teaser on the Spine Corrector? Try This!

exercise tutorials Oct 09, 2019

Teaser, the classic Pilates exercise, is a fantastic abdominal strengthener. Practicing it on the Spine Corrector is a great stepping stone to the more difficult versions, like on the mat. 

A common mistake in this exercise is the lower back arching. (Don't confuse this with the upper back/thoracic spine extending when lying back). This is usually due to short hip flexors. Considering how much time most of us spend sitting at a desk and in our cars, it's not surprising that many of us have short, cramped muscles at the front of our hips.

We want to completely control this movement with our core and to avoid arching the back. Here are some tips that can help:

  • If the front of your hips feels tight, separate your knees into a frog position with your feet touching, or move your thighs a bit farther away from your torso.
  • Lowering your legs, so the backs of your thighs touch the step, will extend your hip flexors a bit more, which will help them stop cramping.
  • Just hold the starting position with a focus on hollowing the abdominal wall. Focus on scooping the belly and making sure the lower back feels long and strong. 

Are you going to practice or teach Teaser on the Spine Corrector this week? What are your favorite tips for this exercise? 

In the Pilates Encyclopedia, we look at every detail of Teaser, from head to toe, to help you get the maximum benefit from this exercise.

 

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