Reformer Pilates: Mermaid

Reformer Repertoire

Lateral Series:

Mermaid

Alternate Names

Side Reach, Side Over

Derived From

Mat Pilates: Mermaid

Primary Element

Mobility

Why for Primary?

To develop range of motion in lateral flexion and rotation when tilting the rib cage to one side.

Secondary Element

Stability

Why for Secondary?

Strengthen, develop control and stretch the abdominal oblique muscles.

Tertiary Element

N/A

Why Tertiary?

N/A

Repetitions

4-5 each side

Apparatus Setup

Suggested springs

  • Number system: 1 spring
  • Colour system: 1 red spring
  • Resistance: light

 

Foot Bar one position down from vertical or on many Reformers the top angled position.

Plane of Motion

Frontal and Transverse

Targeted Muscles

Abdominal obliques are the main muscle focus of this exercise and are used

  • Internal obliques function bilaterally (both sides) to flex the torso and function unilaterally (one side) to laterally flex the torso and rotate it to the same side.
  • External obliques function bilaterally (both sides) to flex the torso and unilaterally (one side) to flex the torso and rotate it to the opposite side. The muscle fibres run diagonally towards the midline and can be likened to putting your hands in your pockets.

Warnings

This exercise may be unsuitable for clients where abdominal engagement is contraindicated. It may be difficult for clients with restricted range of motion in thoracic but a good exercise to use to help increase their range of motion.
The Z-leg position may be unsuitable for client with hip issues or injuries as it requires both internal and external rotation at the hips.

Execution

Sit on the carriage side in a Z-leg position – one leg bent with shin against the shoulder pads, the other leg bent with the sole of the foot to the inner thigh (or cross-legged or with the legs extended out in front if more suitable). Place one hand resting on the foot bar, the other extended to the side at shoulder height, palm facing upwards or inwards to keep the chest open.

Exhale to extend the foot bar arm, and at the same time reach the other arm overhead, extending the side of the torso whilst anchoring the ischial tuberosities (sit bones). Inhale to return to the starting position. On the third repetition rotate the rib cage towards the foot bar bringing both arms to the foot bar at shoulder width apart, lowering the chest towards the springs, before lifting and returning to the starting position.

Observations

Do a body scan of the client taking note of the following points

  • Pelvis
    • Are the hip bones even horizontally or is the client leaning to one side?
    • Is the client sitting on their ischial tuberosities (sit bones) and keeping them anchored down throughout the movement?
  • Rib cage
    • Is the rib cage down and connected at the front? Avoid flaring the rib cage at the front and arching the spine
    • Is the rib cage creating the side ways or lateral movement?
    • Can the rib cage spiral to create the rotation?
  • Legs
    • Are the legs in a comfortable position for any hip issues or injuries?
  • Shoulders
    • Is the foot bar arm shoulder relaxed?
    • Is the outside arm shoulder lifting upwards and overhead to increase the stretch through the outside of the torso?

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • Engage the transverse abdominis before moving, anchoring the sitting bones down
  • Say the client’s name when you’re about to interact with them
  • Bias the pelvis towards a slight posterior tilt in order that you can achieve neutral whilst moving and avoid extending the spine

 

Visual

  • Imagine lifting the side waist up and over a spike or something sharp, lifting up and over as you lower over to one side keeping the opposite side anchored and moving from the rib cage
  • You may demonstrate a part of the movement as a visual representation for the client to see

 

Kinaesthetic

  • Feel the movement happening from the waist and rib cage moving, with the pelvis stable
  • Feel the length through the side body and the lift through the underside waist.
  • Drop the shoulder of the foot bar and and relax, focus on moving the rib cage and anchoring the outside sit bone in particular

Modifications and Variations

Regress the exercise by

  • Placing the hands onto the opposite shoulders or onto the rib cage to feel the movement and just focusing on the rib cage lateral flexion and/or rotation
  • Reducing the repetitions and/or pace
  • Removing the rotation component of the exercise and focus on the lateral flexion only, add a foam block or cushion under the back sitting bone to encourage connection to the carriage and avoid hitching the pelvis, adjust the seated position to cross-legged (easier opening of the hip joints) or seated with feet floating off the floor extended in front
  • Working on Short Box Series: Side to Side

 

Progress the exercise by

  • Increasing the repetitions and/or pace
  • Increasing the range of motion
  • Sitting on a less stable surface, for example, a foam roller, to create instability
  • Working towards Lateral Series: Kneeling Side Plank
  • Working towards Lateral Series: Side Support (Intermediate repertoire not in this course, the movement is similar to a Side Plank from the feet and can also be found in the Mat Pilates repertoire)
  • Working towards Wunda Chair: Lateral Series: Side Reach

Series and Transitions

The Lateral Series can be found in the Mat Work, Cadillac and Wunda Chair repertoire in both the fundamental and progressive modules and represents exercises that create movement in the frontal plane or side ways.

Transition to the Lateral Series: Kneeling Side Plank by kneeing onto the carriage side ways and placing one hand onto the center of the foot bar.