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Short Box Twist on the Pilates Reformer

IntermediateStrengthTier T3

A seated twist on a Pilates reformer short box. Feet are under the strap and hands behind your head. You turn your ribcage to one side, tilt back from the hips, and come back up.

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

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit on the short box placed across the reformer carriage with the feet secured under the foot strap and the knees bent.
  • Place the hands behind the head and set the spine tall.
  1. A woman sits tall on the short box across the reformer carriage, feet under the foot strap, knees bent, hands clasped behind her head.

    Step 1 of 5

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

  2. She has revolved her ribcage to her right and tilted the trunk back from the hips, hip bones still square, hands behind her head.

    Step 2 of 5

    Inhale, revolve the ribcage to one side and tilt backward from the hips, keeping the hip bones square.

  3. She is rising back upright from the tilt, ribcage still revolved to the right, hands behind her head.

    Step 3 of 5

    Exhale and come back up from the tilt while keeping the ribcage revolved.

  4. She is back tall and facing forward, then begins revolving her ribcage to her left.

    Step 4 of 5

    Return to the start position with control, then repeat to the other side.

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

    Step 5 of 5

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

Breathing

  • Inhale on the revolve-and-tilt and exhale on the rise back up in the twist.

Safety Information

Caution: check with your clinician first if you have been told to avoid twisting your spine. 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.