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Spine Massage Variation - Magician
Springs: BR to 2R
Head Rest: Down
Straps: Adjust the length of the straps so there is a small amount
of tension on the ropes when they are on the arches of the feet
and the hips are flexed to 90 degrees with the knees straight.
Pulleys: Place the pulleys in the high position to increase the
support for the torso as it rolls off the carriage into the shoulder
stand position.
STARTING POSITION
Lie supine on the carriage with the head between the shoulder
rests and the straps on the arches of the feet. Lower the legs to
approximately 45 degrees of hip flexion. Turn the legs out and
bend the knees in to the chest without letting the hips come off
the carriage to begin.
MOVEMENT SEQUENCE
Exhale – Press the legs out away from the body to about 45
degrees of hip flexion.
Inhale – Flex the hips as far as the hamstring flexibility will allow
without lifting the sacrum off the carriage.
Exhale - Press the upper arms into the carriage, engage the
abdominals and roll the spine off the mat going no higher than
the top of the scapulae. The body will be in one line from the
shoulders to the feet.
Inhale – Round the spine and roll the torso down one vertebra at
a time until the pelvis is back on the mat and the hips are flexed
to 90 degrees.
Exhale – Press the legs back out to approximately 45 degrees of
hip flexion.
Inhale – Bend the knees to return to the starting position.
CUEING AND IMAGERY
» Do not roll up past the top of the scapulae.
» Press the upper arms into the carriage to stabilize the torso.
» As you roll down, don't press the legs out until the back is
anchored on the carriage.
» Roll symmetrically down the back.
10
PURPOSE
» Strengthen abdominals.
» Strengthen the hamstrings and gluteus maximus.
» Increase flexibility of the spine and hamstrings.
» Improve spinal alignment.
» Develop balance in the spinal musculature.
PRECAUTIONS
» Avoid with osteoporosis, low back injuries, neck injuries, high
blood pressure, eye problems and overweight clients.
To modify, do the exercise without the roll up.
1. Magician - Starting position.
2. Straighten the legs out to about 45 degrees.
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