Reformer Voiceover Script: Long Spine Massage 

“Let’s move on to Long Spine — an advanced spinal articulation and control exercise.”

Use two light springs — typically two blues.
Footbar is down, and the headrest is flat.
Straps go on the feet — use long loops or double loops for control.

“Have your students lie on their backs, arms long by their sides, legs bent towards the chest with knees open extended to a high diagonal.”

“Cue your class to soften through the ribs, anchor the spine, and engage deeply through the center.”

Long Spine Sequence

“Inhale to prepare.” Extend legs out in a long diagonal

“Exhale: press the legs toward the ceiling, then articulate the spine off the carriage — rolling the legs overhead, parallel to the floor.”

“Inhale: open the legs slightly.”

“Exhale: roll down through the spine with control, returning to the diagonal.”

“Inhale: close the legs to reset.”

“Repeat twice and  reverse for three repetitions for 3 to 5 reps.”

“Remind your class: the movement should feel smooth and connected — not thrown. Emphasize core control, breath timing, and spinal articulation.”

“To finish, bend the knees, remove the straps, and allow the body to rest in neutral.”

Cautions & Modifications

Avoid or Modify for:

1. Neck or spinal issues
   Perform leg circles and Frog Skip the overhead lift. Substitute with bridging or Short Spine Prep.
   
   

2. Tight hamstrings or back tension
   Soften the leg position or limit lift height.
   
   

3. Pregnancy or osteoporosis
   Avoid — this movement involves spinal flexion and inversion.
   

General Guidance:
Long Spine is about connection, not height. Cue your class to initiate from the abdominals and articulate through the spine with breath.