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Short Box Series: Semi-Circle

Classical Repertoire Intermediate Seated Spinal ArticulationHip & Posterior Chain 📦 Sitting Box

Short box articulation in a semicircle: round back over to one side, then open the chest and lengthen back to centre with the pelvis anchored on the box.

Short Box Series: Semi-Circle — Reformer schematicSide-view Reformer schematic for Short Box Series: Semi-Circle. The drawing labels: round + open. Teal arrows show the direction of movement. Equipment shown: Sitting Box. Setup: Reformer, 1 strong or 1 medium spring, Footbar Down, Headrest Down.round + open
  • Body
  • Reformer
  • Equipment
  • Movement
Schematic — Short Box Series: Semi-Circle Reformer · 1 strong or 1 medium spring · Footbar Down · Headrest Down
AI-generated illustration: an instructor performing Short Box Series: Semi-Circle, on a Reformer, springs set to 1 strong or 1 medium spring, footbar Down, headrest Down, using Sitting Box. Illustrative only — the schematic diagram above shows the movement.
AI-generated illustration Illustrative only — the schematic above is the reference drawing.

Teaching Precautions

Common precautions, not exhaustive. Screen every client and refer when in doubt.

  • Low Back Pain: Keep the articulation controlled and stop if the low back aches.

Apparatus Setup

Reformer

Spring Tension 1 strong or 1 medium spring
Footbar Position Down What this means →
Headrest Down

Target Muscles

Transverse Abdominis (Secondary)Hamstrings (Primary)Gluteus Maximus (Primary)Erector Spinae (Secondary)

Setup Instructions

Sit on the short box with the feet on the footbar, holding the sides of the box.

Execution Instructions

  1. Round back over to one side, then open the chest and lengthen back through centre, keeping the pelvis anchored on the box and the feet secure under the strap.
  2. Move slowly enough that the spine articulates rather than hinging.

Teaching Cues

Articulation

"Round over the box one vertebra at a time, then open the chest to lengthen back to centre."

Control

"Keep the pelvis anchored on the box and the low back long as the trunk travels."

Breath

"Exhale to round over to the side, inhale to open the chest and return through centre."

Modifications & Progressions

Smaller Lift (Regression)

Reduce the bridge height and keep the feet closer to the box.

Full Roll (Progression)

Slow the roll-down and add a hold at the top of the bridge.

Half Bridge Roll (Injury Modification)

For low back pain, bridge only to the base of the shoulder blades, roll down with the hands supporting the thighs and keep the feet close to the box.

Related Exercises

The rest of the Short Box Series family.

Climb a Tree Intermediate · SeatedFlat Back Intermediate · SeatedRound Back Beginner · SeatedSide Bend Intermediate · SeatedTwist Intermediate · Seated

Related Guides

Exercise Series Short Box Series: Teaching Notes View Guide →