A lot of the exercises I’ve been focusing on this week are especially great in promoting spinal articulation. This exercise is called Tree and it’s an intermediate level exercise. It’s important to maintain an engaged core to support your spine. I love the leg stretches at the beginning of this exercise – it feels especially yummy as a hamstring stretch.
Here’s how to do Tree:
Keeping one foot pulling taut on the strap, extend and flex your gesture leg three times.
After the third time, keep your gesture leg extended and bring both hands to meet at your ankle.
Begin to slowly walk your hands down your leg and you roll your spine down vertebrae by vertebrae.
Once you feel your sacrum level on the short box, release your head to look back – keeping your hands on your leg for support.
If you feel like you want more – extend your arms over head and grab on to the rails of your reformer to enter a full spinal extension.
Take an inhale to tuck your chin and your draw your arms back up to the gesture leg. Begin to walk your hands back up that leg as your spine peels off the box.
Once your spine is back in neutral, bend your knee and set your gesture leg down.
Here’s what that looks like all together:
This exercise is best done towards the end of a workout. Making sure your hamstrings and abs are warm and firing before putting them to the test.