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Elephant
Classical Repertoire Spinal Articulation 📦 Sitting Box
⚠️ Clinical Contraindications
- Osteoporosis / Osteopenia: Avoid loaded spinal flexion. Substitute with flat back hinge.
Apparatus Setup
Reformer
Spring Tension 1-2 Red Springs
Footbar Position Down
Gear Bar Normal
Stopper Normal
Headrest Down
Target Muscles
Transverse Abdominis (Secondary)Hamstrings (Primary)Erector Spinae (Secondary)Deltoids (Secondary)
Setup Instructions
Stand facing the footbar with heels down against the shoulder rests, hands on the footbar, spine in slight flexion or neutral.
Execution Instructions
Press the carriage out using core and leg integration, pull back in by scooping the abdominals without changing spinal shape.
Teaching Cues
Control
"Imagine drawing your navel up and under your ribs as the carriage moves."
Alignment
"Press the heels firmly into the shoulder blocks and keep the knees soft."
Breath
"Exhale as you press the carriage out, inhale as you pull it home."
Modifications & Progressions
Neutral Spine Elephant (Regression)
Use a flat-back hinge instead of a rounded spine for clients with lumbar sensitivity.
Single Leg Elephant (Progression)
Lift one heel off the shoulder block and press with one leg to add unilateral challenge.