Safety: All springs in place short box on carriage shoulder rests
Seated atop the box, facing foot of reformer arms folded across chest feet secured beneath footstrap legs extended with pelvis and spine in neut
Round back – exhale and begin segmental roll down through the pelvis until in spine flexion. inhale at bottom exhale to roll back up. may modify breathing as necessary;inhale to roll down exhale to roll up.
rotation – rotate to one side at start position, maintain oblique axis during roll down and up
flat back maintain neutral spine and disassociate at hip. inhale to hinge back, exhale forward.
twist -rotate to one side at start position ,arms holding dowel overhead. maintain oblique axis and neutral spine and hinge at hip. inhale to hinge back, exhale forward.
side bend side sitting on box one foot under strap. inhale to side bend over box into lateral flexion. exhale to segmentally articulate backup
climb a tree – bend one knee into the chest holding behind the thigh. extend and bend the leg 3 times keeping the torso so close to neutral as possible. on the 3rd repetition keep the leg reaching toward the ceiling and walk the hands toward the ankle. roll back until th
Axial elongation and shoulder organisation
Obliques, abdominals, back extension, stretching depending on twisting/rotation
Concentrated core strengtheners, stretching and strengthening the back, mobilisation spine, postural control, core stability → depending on which series is done; scapula setting