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Mermaid on the Pilates Reformer

BeginnerstretchTier T1

You sit side-on on a Pilates reformer with one hip on the carriage and your shins stacked in the shoulder rests. Your inside hand is on the footbar and your other arm reaches up. You press the legs to move the carriage and reach sideways.

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

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Place two heavy springs on and the footbar up, sit with one hip on the carriage and the shins stacked in the shoulder rests, inside hand on the footbar and the other arm to the sky.
  • Sit as tall as possible with the tailbone reaching down and both arms reaching from the back.
  1. He sits tall side-on with one hip on the carriage, both shins stacked inside the shoulder rests, his inside hand on the footbar and his outside arm reaching to the sky.

    Step 1 of 5

    Sit with your hip on the carriage and your shins stacked on top of each other in the shoulder rests, your inside hand on the footbar and your other arm up to the sky, tailbone reaching down.

  2. His legs have driven into the shoulder rests and the carriage has travelled out along the frame, his waist long, his inside hand on the bar and his outside arm still lifted.

    Step 2 of 5

    Using your legs, reach into the shoulder rests to move the carriage out, keeping the tall waist.

  3. His waist has lifted higher and the carriage has drawn home, his side bend opened long through the lifted waist with the inside hand on the bar and the outside arm reaching.

    Step 3 of 5

    Reaching into your arms and legs, lift up your waist and close the spring as the carriage returns.

  4. His shoulder-rest-side hand has moved to the shoulder block in front while his outside arm arcs up and over, his shins still stacked in the rests and his side stretch opened.

    Step 4 of 5

    Take your shoulder-rest hand to the shoulder block in front of you and take your outside arm up and over for the counter stretch.

  5. He sits tall side-on with one hip on the carriage, both shins stacked inside the shoulder rests, his inside hand on the footbar and his outside arm reaching to the sky.

    Step 5 of 5

    Sit with your hip on the carriage and your shins stacked on top of each other in the shoulder rests, your inside hand on the footbar and your other arm up to the sky, tailbone reaching down.

Safety Information

Sit tall with the tailbone reaching down rather than stuck out, reach both arms from the back instead of pressing the carriage with the shoulder, move the carriage with the legs reaching into the rests, and repeat each variation two-to-three times per side. Caution: it is possibly unsuitable for some knee or shoulder issues. 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.