Corkscrew
Classical feet-in-straps circling: the legs circle from the hip sockets in a small, controlled arc while the pelvis stays anchored — oblique control and hip mobility.
⚠️ Clinical Contraindications
- Low Back Pain: Keep the range small and the pelvis anchored; stop if the low back aches.
Apparatus Setup
Reformer
Target Muscles
Setup Instructions
Lie supine on the carriage with the feet in the long straps, legs extended toward the ceiling and arms long by the sides, pelvis neutral.
Execution Instructions
Exhale to circle the legs out to one side and down, drawing them together at the bottom; inhale to circle up the other side. Keep the pelvis anchored and the range small, then reverse direction.
Teaching Cues
"Circle only as wide as the pelvis stays quiet — no rocking."
"Reach the legs long from the hip sockets with the feet softly pointed."
"Inhale to circle out, exhale to draw the legs together."
Modifications & Progressions
Smaller Circles (Regression)
Reduce the circle size until the pelvis remains still throughout.
Lowered Legs (Progression)
Lower the start position of the legs to lengthen the lever and increase core demand.