It’s no wonder the Spine Corrector is one of my favorite pieces of equipment in the Pilates system - it truly has helped me correct and understand my spine and has provided me with unending curiosity in my practice. In my initial teacher training, this apparatus wasn’t expanded upon much so I wasn’t aware of the absolute importance of it until many years after my first certificate of completion.

During a Pilates On Tour years ago I had the privilege to take a “Matwork on the Spine Corrector” workshop by Pat Guyton. This workshop rocked my world! It was a very cold Saturday morning and I remember Pat graciously welcoming everyone into the room saying, “let’s get these bodies warmed up”. Not only did I get warm, but within minutes the tips of my ears and nose were quite warm, my internal core temperature definitely higher than the few moments prior and the inner tingle that comes with increased breath and circulation was doing its magic. I hadn’t felt some of these responses before and it was a wonderful sensation (especially the warmth of my ears).

What was even more special about this workshop was when Ron came in to observe. I noticed him watching me move through some modern dance-inspired figure 4 trunk rotational movement patterns that Pat was leading us through. She was explaining how the various locations to begin movement from can greatly assist or challenge the body depending on where the body may have a deficit. She allowed us to feel these challenges in certain movements as well as the ease. We played with the positioning of the pelvis and sit bones to allow for more effective trunk movement. She made the comparison over and over to our Matwork and gave us the opportunity to compare and contrast about ‘how would this exercise feel on the Mat vs. doing it on the Corrector?” “Can you feel the support it’s giving your body, your pelvis and your spine?” “How does that feel?” “Can you feel how active this exercise is and how passive this one is?” Her continued invitation to compare the spinal mechanics on the floor vs. on the Spine Corrector were unbelievably valuable and I was having wonderful light bulb moments.

I approached Pat after the workshop to thank her for the clarity and inspiration. She was quite supportive in her feedback to me. “This is an apparatus I feel you should explore”. This was a nice was of saying — I needed to learn more about how and where my spine could move - and WHY. I did indeed experience some challenges in that workshop in the lumbar spinal mobility department, but rather than feel frustrated, I was curious. I was intrigued with the challenges and the easy movements. Again, the mystery of this method — the ease with some movements and the utter complexity with others. I needed to dive into the syllabus and find out, and that’s exactly what I did.

I began to participate in a weekly class taught by another Fletcher teacher here in Santa Barbara taught by Ken Gilbert and loved it. We used the signature red braided towel, but really any solid strap will do. I enjoy using the green SOS strap because it has different loops for hand/arm width, which is important for certain shoulder skills. I dedicated myself to this class for a full year before I felt comfortable teaching a group class on my own. It was definitely for the better.

Each and every exercise taught me so much about the potential for greater strength, ease and mobility that I was seeking in my body. While Pat’s workshop gave us deep comparison to the Matwork, the weekly class I was taking focused on the syllabus from the Fletcher program. Some of the movements begin on the lip or the edge, others start in the crevasse, some with hips on the arc, others prone, many positioned laterally, and a few sitting on top like Short Box on the Reformer. With the varied set ups, the body is invited to move in and out of gravity with very little assistance (like Matwork) and absolutely teaches specificity in certain places of the spine that need attention, whether that’s strength, stability or mobility. Working with a strap also builds scapular control and mobility, something I feel many people need to learn.

What I feel the Spine Corrector has helped me with the most is the precision of spinal mobility (intervertebral motion) and the strength needed in the trunk for this mobility followed closely by the understanding of what needs to stabilize for other areas to mobilize. With the feedback of the corrector, it can make that feel very safe and desirable to investigate. The incredible strength and length I always feel in my entire body - not just my spine- is worth every hour of practice. It’s enhanced every part of my Pilates practice and has clarified faulty movement strategies I had prior. I’m much more aware of my imbalanced side to side, front to back, top to bottom and know that this apparatus will help my body stay as even and pain free as possible.

For someone (like me) with a straight spine that needs flexion and thoracic mobility, the Spine Corrector will provide you with feedback and information that the Mat may not give you. Your abdominals may work much more than they do during Matwork; which absolutely helps mobilize the spine. And you probably won’t feel any neck tension during the forward flexion exercises. For anyone who feels their neck during Mat class, maybe take a look at how you can use the Spine Corrector to build your inner strength. Look for a qualified teacher who can help you.

In a world where compressive forces are coming at us all the time affecting our posture, hours of sitting at desks with heads forward, shoulder slumped, abdominals slack, low backs and hips feeling the effect of hours of immobility, this little apparatus truly can correct the effects of modern day living and help restore our natural curves that are essential to optimal movement and joint health. I truly feel every household should have a Spine Corrector. I think Joseph Pilates would support my opinion.

With so many benefits it’s hard for me to select out which exercises are my favorites, but here I’ve offered my top 5/6 that I feel everyone should do regularly. **Check with your teacher first especially if you have any disc or spinal issues as some elements may be contraindicated.

1.Seated Roll Backs From The Lip

For those who need to learn how to flex and extend/mobilize their lumbar spine with control, feel their deep abdominals and Paraspinal muscles, this is a simple and mighty little movement. This is a root of the Pilates method and for some of us, this exercise is the multivitamin to keep their lumbar and sacral joints happy.

2. Roll Backs From The Crevasse Into Spinal Extension with Shoulder Flexion For those who may need to build control in their thoracic spine and ribcage distention tendencies as well as understanding scapular control during supine spinal extension, this is a fantastic exercise. It also teaches unsupported cervical extension, head placement and deep spinal flexion, a trifecta of goodness!

3. Seated Lateral Flexion From The Crevasse with Shoulder Flexion
This exercise builds deep side body length and strength like no other. Because you are seated precisely on the sit bones and move into lateral flexion with your arms overhead, the need for ribcage control is extremely high. You’ll build an understanding of rib flaring/distention as well as true lateral flexion rather than ribcage translation prior to spinal motion. Great for anyone with a compensatory scoliosis pattern.

4. Seated Lateral Flexion Into Anterior and Posterior Trunk Rotation
Who doesn’t need to feel their lower back open up and widen as well as rotate and extend safely? For me, this is a wonderful comparison to Saw on the Mat and Twist. It provides deep mobility in the thoracic spine while being solid and anchored on the pelvis. Shoulders in flexion holding the strap adds that extra ‘reach’ that feels delicious.

5. Prone Spinal Extension

One of the best ways to build deep active spinal extension strength is here. Whether it’s Swan, Grasshopper, Swan Dive and the like, the support from the arc of the Spine Corrector can help teach where the pelvis needs to be positioned to feel the back extensors and when. This is a wonderful place to connect to the timing of activation of the erectors as well as the hip extensors. Back body connection and posture correction all the way!

6. Hip Extensions and Mobilizations with Hips On The Arc

This is an excellent way to open the front of the hip joints with proper lumbar alignment and support. If you need to feel deep abdominals for spinal stability while moving the lower extremities, these are for you. There are several exercises done with the hips on top of the arc but some of my favorites include Leg Lowers, Scissors, Bicycle and Leg Circles.

I feel that every student/client should utilize the Spine Corrector in their practice if they can and often. Consider it another Mat, only with a curve and a step on it. It will highlight areas in you that need attention, and that’s a really good thing. It will help you connect to your deepest musculoskeletal muscles, with support and feedback from the arc, the lip and the crevasse. Some of the exercises may feel easy, others might feel impossible. Stick with it, stay curious, practice and restore your spine’s inherent potential. You’ll feel strength and length with every exercise. It’s PILATES!

Amy Havens has been inspiring others in their PIlates practice for nearly 27 years. She’s taught both nationally and internationally at conferences, retreats and workshops and is a compassionate and creative teacher and mentor. She’s also a specialist in bone health and age-related issues including osteoporosis, spinal changes, back pain, postural deviations and balance concerns. You can reach Amy via her website movewithamyhavens.com.

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