Mermaid

Both Repertoire Lateral Flexion & Rotation

Schematic — Mermaid

⚠️ Clinical Contraindications

Shoulder Impingement: Limit arm range of motion on side-bend if pain occurs.

Apparatus Setup

Reformer

Spring Tension 1 Red or 1 Blue Spring

Footbar Position High

Gear Bar Normal

Stopper Normal

Headrest Up

Target Muscles

Latissimus Dorsi (Secondary)Obliques (Primary)

Setup Instructions

Sit side-saddle on carriage facing side wall, shin folded against shoulder rests. Hand closest to footbar rests on footbar, opposite arm extended long.

Execution Instructions

Inhale to reach arm long. Exhale to side-bend over footbar, pushing carriage out. Inhale to lift and counter-stretch away from footbar.

Teaching Cues

Alignment

"Keep both sitbones grounded into carriage mat throughout side-bend."

Breath

"Inhale to send breath into lateral ribcage opening."

Modifications & Progressions

Cross-Legged Sitting (Regression)

Sit cross-legged on carriage if hip tightness prevents side-saddle position.