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Snake and Twist on the Pilates Reformer With the Bar Down

IntermediateStrengthTier T3

You set the reformer with one heavy spring and the footbar down. One hand is on a shoulder rest and one on the carriage edge, with the outside foot turned out on the footbar and the inside foot crossed over the shin. You press the carriage out with your outer leg and twist.

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

  • Put one heavy spring on, lower the footbar and set a pad on its corner; place one hand on the shoulder rest and one on the carriage edge.
  • Place the outside foot turned out on the footbar and cross the inside foot high over the shin without hooking.
  1. He is mounted across the reformer, one hand on the shoulder rest and the other on the carriage edge, his outside foot turned out on the lowered padded footbar and his inside foot crossed high over his shin, the carriage closed.

    Step 1 of 5

    With one heavy spring and the footbar down with a pad on its corner, place one hand on the shoulder rest and one hand on the edge of the carriage, the outside foot turned out on the footbar and the inside foot crossed over the shin.

  2. The carriage has slid out under his outside leg's press alone, his arms braced between the shoulder rest and the carriage edge without driving the travel.

    Step 2 of 5

    Press the carriage out with your outer leg and allow the carriage to move, without pushing it further with your arms.

  3. His body has snaked through the span of his arms while the carriage stays where the leg press left it, his hands still on the rest and the edge.

    Step 3 of 5

    Hold the carriage still where the leg's press ended and snake your body through your arms.

  4. His head is tucked in and his hips lifted high while the carriage draws back in, his outside foot anchoring on the footbar and his stomach lifted.

    Step 4 of 5

    To return, maintain the carriage where it is, tuck your head in and lift your hips, standing in your footbar foot to anchor as you lift your stomach up to close the spring.

  5. He is mounted across the reformer, one hand on the shoulder rest and the other on the carriage edge, his outside foot turned out on the lowered padded footbar and his inside foot crossed high over his shin, the carriage closed.

    Step 5 of 5

    With one heavy spring and the footbar down with a pad on its corner, place one hand on the shoulder rest and one hand on the edge of the carriage, the outside foot turned out on the footbar and the inside foot crossed over the shin.

Safety Information

Let the outer leg alone move the carriage without arm push, keep the carriage still while the body snakes through, slide the crossed foot high up the shin rather than hooking, and stand in the footbar foot to close. Caution: it is not suitable for some back 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.