Reformer Repertoire: Short Box Series – Twist

Reformer Repertoire

Short Box Series:

Twist

Alternate Names

N/A

Derived From

Classical Reformer: Short Box Series: Twist

Primary Element

Strength

Why for Primary?

To strengthen and develop control in the abdominal oblique muscles.

Secondary Element

Stability

Why for Secondary?

To strengthen and develop control in the abdominal muscles transversus abdominis to create pelvis and torso stability.

Tertiary Element

Mobility

Why Tertiary?

To develop range of motion in thoracic rotation when moving the ribcage around in the transverse plane.

Repetitions

4-5 each side

Apparatus Setup

Suggested springs

  • Number system: All springs
  • Colour system: All springs
  • Resistance: heavy in order that the carriage does not move

 

Foot bar at the lowest position or horizontal position. If a foot strap is available ensure it is secure and accessible to use (usually in the gap between the foot bar and the end of the Reformer frame.

Pilates box in the ‘short box’ position with the long edge against the shoulder blocks – handle facing towards the head rest.

Plane of Motion

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 in thoracic rotation.

Execution

Sitting on the front edge of the short box facing the foot bar with the feet flexed underneath the foot strap and legs wide to ensure tension on the foot strap. Interlace the fingers behind the head, elbows wide and sitting tall from the ischial tuberosities (sit bones) creating a capital ‘I’ shape with the spine (be careful not to overextend the spine).

Inhale to hinge back in a flat back position, then rotate the torso to one side, ensuring the pelvis remains stable. Exhale to sweep around and forward back to the starting position. Alternating sides.

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 their spine straight (rib cage down at the front, avoiding any over extension?) during the lean back phase?
  • Rib cage
    • Is the rotation coming from the ribcage moving?
  • Legs
    • Are the quadriceps engaged and assisting with the lift up and against the foot strap?
  • Feet
    • Are the feet flexed against the foot strap with the heels pressing into the foot plate?

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • Aim to create two movements on the way back, then return to the starting position with one clean sweeping motion
  • Engage the transverse abdominis before moving, anchoring the sitting bones down
  • Say the client’s name when you’re about to interact with them

 

Visual

  • Imagine the pelvis and legs being part of the short box, and the only movement happening from the waist up
  • 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
  • Press the legs together, and avoid the knees shifting and moving against each other – indicating the pelvis is rocking.

Modifications and Variations

Regress the exercise by

  • Placing the hands onto the opposite shoulders or onto the rib cage to feel the movement. With the hands behind the head, it can be easier to overextend the spine
  • Reducing the repetitions and/or pace
  • 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
  • Holding onto a Pilates pole or Magic Circle with the arms overhead to challenge stability
  • Progress into Short Box Series: Gone Fishing

Series and Transitions

This exercise is part of the Short Box series which includes a range of other exercises in the fundamental and progressive repertoire. The Short Box series can also be found in the Barrel repertoire.

Transition to Short Box Series: Gone Fishing by lifting the torso back to a tall seated position and maintaining the tension on the foot strap.

The traditional order of the Short Box series is

 

Inspired Academy follows the order to create mobility before building strength.

Fundamental repertoire

  • Tilt
  • Round Back
  • Flat Back

 

Progressive repertoire

 

Climb-A-Tree is in the intermediate repertoire and not included in this course.