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Short Box Side Bend on the Pilates Reformer

IntermediateStrengthTier T2

A seated side bend on a Pilates reformer short box. Feet are under the foot strap and hands behind your head. You bend your trunk to one side, return with control, then repeat to the other side.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit on the short box placed across the reformer carriage with both feet secured under the foot strap.
  • Bend the knees and place the hands behind the head, spine tall.
  1. A man sits tall on the short box across the reformer carriage, feet under the foot strap, knees bent, hands clasped behind his head.

    Step 1 of 5

    Sit on the short box with the feet under the foot strap, knees bent, hands behind the head and the spine tall.

  2. He bends his trunk sideways to his right, elbows opening with the side line, pelvis level and feet anchored.

    Step 2 of 5

    Inhale and laterally flex the trunk to one side, keeping the pelvis stable.

  3. He lifts his trunk back to the tall upright seat, hands still behind his head, pelvis level.

    Step 3 of 5

    Inhale and return to the start position with control.

  4. He bends his trunk sideways to his left, the mirror of the earlier bend, pelvis stable.

    Step 4 of 5

    Repeat the lateral flexion to the other side.

  5. A man sits tall on the short box across the reformer carriage, feet under the foot strap, knees bent, hands clasped behind his head.

    Step 5 of 5

    Sit on the short box with the feet under the foot strap, knees bent, hands behind the head and the spine tall.

Breathing

  • Inhale on the lateral flexion and inhale on the controlled return.

Safety Information

Caution: check with your clinician first if you have been told to avoid arching your back. Keep the spine neutral. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.