Let's give ourselves an extra dose of Teaser Tuesday this week. I invite you to reap the benefits of daily Spine Corrector and Small Barrel exercises.
More on this – plus an invitation to my Small Barrel Project! – later in this post.
I think the Spine Corrector is the most multitasking of the Pilates barrels.
It's good for everything.
In the video below you'll see a few versions of the Teaser done on the Spine Corrector:
- Basic Teaser position: You'll get support from the Spine Corrector to strengthen your position in the exercise.
- Teaser 1: Legs stay in position as the body reaches up and over the Spine Corrector.
- Teaser 3: Legs reach away as the body opens up over the Spine Corrector for our ultimate Teaser 3.
- Teaser 2: Now facing the hump of the corrector, the legs have support to work on the lower lift of Teaser 2.
- The Teaser Dismount: Challenge yourself to control and balance yourself atop Mt. Spine Corrector.
Maybe you learned lots of exercises on the Spine Corrector. But how do these exercises fit into the greater Pilates system? Who should you bring to the Spine Corrector and why?
The Teaser done on the Spine Corrector has a lot going for it. It's got all the charm of our Arm Series exercises here and more. Does this look familiar?
Which brings me to my latest
The Small Barrel Project
My neck posture has never been the greatest. We have a bit of the slumpy gene in my family.
Ye olde head forward.
I bend over all day at work and put in major time on my laptop.
My upper back and neck need an intervention.
The neck and upper back are major factors in our posture. And our mothers were right: we should stand up straight.
All of our bodily systems as well as our minds are enlivened by proper upright posture. Organs have space to function optimally, we present a positive persona to the world and we lessen wear and tear on our joints.
Not to mention the need for our daily quota of power positions to feel vigorous and vibrant.
I've been a longtime believer of the curative power of the Spine Corrector/Small Barrel exercises so I decided to do a few exercises on the Small Barrel each day for a month and see what happens.
Best case scenario I make it to 5'4″ (When you fight gravity, it's win-win).
My second thought was that 30 days in a row of anything will be a challenge for me.
So now I come to you, dear readers, with an invitation.
Won't you join me in this project?
It's easy and here's how you can play along:
You'll need a Spine Corrector and/or Small Barrel. Either one will work, I'll be using the Small Barrel.
Choose just 3 exercises from each of the following 2 barrel series to do each day at least once.
If you can do your exercises 2-3x/day even better.
So far I've been working these exercises once in the morning before work and once at the end of my day. If my day is very long I'll squeeze in another #posturein10 after lunch.
It won't take more than 10 minutes each time you do your exercises.
1. Arm Series
In this position choose to do Circles, One Arm Up/Down, Hug, and Breathing.
Use this video if you're unfamiliar with these exercises.
2. Leg Series
You can choose Circles, Scissors, Bicycle, Shoulder Bridge, Helicopter. Lots of options here. Be sure to finish with the rolling of the back and the rest position. Use this video for help with this series.
Okay, the plan again:
- Choose at least 3 Spine Corrector/Small Barrel exercises in each category.
- You can do more if you have time.
- Do your exercises every day at least once.
- Do your exercises 2-3x/day if when you can.
- Leave a comment below with questions, observations and moments of epiphany…
Enjoy this tutorial on the Teaser.
Hey, another option for our project if you've got the time. And for Tuesdays 🙂
Thanks for watching!
Hey Southern California…
Saturday March 4, 2017 Studio Flo Pilates, San Diego, CA
Join me for an awesome Pilates Mat class. Clients and instructors are welcome. Register here.
Saturday March 18, 2017 California Pilates Center, Oceanside, CA
Saturday March 25, 2017 Studio S Pilates, Temecula, CA
Join me for a brand new workshop on Transitions in the Pilates Method. What are they, who should do them and why. If you're a fan of my Transition posts here on the blog you won't want to miss this blog-post-comes-to-life moment. Come for the whole day and experience my teacher, the fabulous Karen Frischmann in her workshop on Connections. Register today.
Saturday April 15, 2017 Studio Flo Pilates, San Diego, CA
I hope you’ll join me for a workshop based on my most popular post, On the Order of the Reformer Exercises presented for the first time in San Diego! Register here or contact Jennie Groom for more information.
Saturday May 6, 2017 California Pilates Center, Oceanside, CA
Experience the blog live and in person this year!
Thursday – Sunday May 11-14, 2017 Equinox, London UK
Contact Jayne O’Brien for more info and to register.
Friday – Sunday September 22-24, 2017 Pilates Mödling, Mödling, Vienna
Join me in Mödling just 20 minutes from the capital city of Vienna. This event is jam packed and not to be missed! I’ll be offering lessons, mat classes and workshops. Workshops include: The Teaser: The Truth will Prevail, On the Order of the Pilates Mat Exercises and 3 Chairs + 3 Barrels = 2-way Stretch and On the Order of the Pilates Reformer Exercises.
Contact Andrea Seipel for more info and to register.
Saturday + Sunday October 7-8 2017 Everybody Pilates, Portsmouth UK
Contact Amy Kellow for more information.