Pilates
Spine Corrector Swimming
Spine Corrector Swimming is a Pilates exercise that uses alternating arm and leg lifts while you lie face down over a curved support. It trains your back and glutes while challenging trunk control.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Lie face down over the curve with your abdomen and pelvis supported.
- Extend your legs behind you to about hip height.
- Reach your arms forward at shoulder height.
- Lift your right arm and left leg together a few inches.
- Lower that pair to the starting height.
- Lift your left arm and right leg together a few inches.
- Lower that pair to complete the repetition.
Form cues
- Keep your pelvis level.
- Look down, not ahead.
- Breathe evenly through each switch.
Common mistakes
- Lifting too highReduce the lift height so you do not deepen the arch in your lower back.
- Flailing through the switchesSlow the alternating lifts until you can reverse direction smoothly without bouncing.
- Shrugging toward your earsKeep space between your shoulders and ears as you reach forward.
Safety
Excessive back arching can strain or irritate your lower back, especially as you tire. Rocking or shifting off the curved support can cause you to slip.
- Place the spine corrector on a level, nonslip surface with clear space around it.
- Check that the upholstery and base are secure before mounting.
- End the set if you lose steady contact with the support or feel back or shoulder pain.
- Rest your hands and feet on the floor before sliding off the curve.
If lying over the curve causes discomfort, or you have an existing back or shoulder condition, use a smaller range and seek advice from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Spine Corrector
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 45 sec
Count one lift on each side as one repetition.