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Rocking on the Pilates Reformer Long Box

IntermediateStrengthTier T3

You lie face down on the long box of a Pilates reformer with your knees bent and your hands holding your feet or their straps. You pull your feet toward your seat with your knees squeezed together, then press your feet away.

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

  • With two heavy springs on and the long box on, lie prone on the box slid a little back, bend the knees and reach back to grip the feet (or set the straps on the arches).
  • Squeeze the knees and feet together and reach the tailbone long, the chest in line with the box.
  1. He lies prone on the long box with his knees bent up and his hands gripping his feet behind him, his knees squeezed together, his chest in line with the box and his tailbone long.

    Step 1 of 5

    Lie prone on the long box, bend your knees and reach back to grab your feet, squeezing the knees and feet together with your tailbone reaching long.

  2. His heels have drawn toward his seat under the held grip, his upper back working the pull, his knees still squeezed and his chest in line with the box.

    Step 2 of 5

    Pull your feet to your seat from your upper back muscles, three times, keeping the knees squeezed.

  3. His knees have pressed up off the box and away, his thighs lifted, his chest and thighs drawn into the longest extension by the held grip, his arms connected to his back.

    Step 3 of 5

    Press your knees up, together and away so the held grip draws you into the longest extension.

  4. He is mid-rock, the held-grip extension tilting his weight forward along the box while the knees stay pressed away and the spine stays long.

    Step 4 of 5

    With the connection held, use your hamstrings to rock your body front to back, three to five times.

  5. He lies prone on the long box with his knees bent up and his hands gripping his feet behind him, his knees squeezed together, his chest in line with the box and his tailbone long.

    Step 5 of 5

    Lie prone on the long box, bend your knees and reach back to grab your feet, squeezing the knees and feet together with your tailbone reaching long.

Safety Information

Two heavy springs on, prone on the long box after the grasshopper, the knees bent with the hands reaching back to grip the feet (or the straps on the arches), the knees and feet squeezed together and the tailbone reached long. Keep the centre connected and the arms connected to the back so the extension does not sink into the lower back, pull the feet to the seat from the upper back rather than yanking with the arms, and keep the rock small if the straps are used. Caution: it is unsuitable for back, neck 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.