Achieving the correct position in tabletop while seated on the Spine Corrector is not as easy as it looks. It requires body awareness, control, stability, strength and coordination—pretty much all the Pilates principles.
To set up, make sure the Spine Corrector is on a stable, non-slip surface. Sit on the instep of the Spine Corrector, facing away from it. (Yes, this move can also be done facing the other way, but this position gives the client much more back support.)
Since everyone has different lever lengths, make sure that once seated, you have a slight, posterior pelvic tilt to ensure back support and engage your core. Make sure your pelvic bones are aligned.
Now, inhale to prepare, and as you exhale, bring one leg up into a tabletop position. (Don’t allow the shoulders to round forward and make sure your lower back isn’t arched.)
Inhale again, and as you exhale, bring the other leg up into a tabletop, keeping the same positioning in mind. Note that the breathing pattern can be done either way; both are correct..
Your lats should be engaged, and your arms should be extended straightforward in line with your shoulders. Keep the ribs wrapped around the spine, while the lower abdominal muscles are sucked in and up in the Pilates scoop. Knees and ankles should line up in the tabletop.
Do eight to ten repetitions.
Remember that you can add movement to the exercise by allowing each leg to slowly descend so your toes touch the ground. Alternate sides, but make sure all your key points are still lined up.
More about the Spine Corrector soon.
Keep the questions coming!
Be well. Xoxo