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Short Box Series: Twist
Classical Repertoire Lateral Flexion & Rotation 📦 Sitting Box
⚠️ Clinical Contraindications
- Acute Lumbar Disc Herniation: Avoid end-range spinal rotation combined with flexion.
Apparatus Setup
Reformer
Spring Tension 1 Red Spring
Footbar Position Down
Gear Bar Normal
Stopper Normal
Headrest Down
Target Muscles
Transverse Abdominis (Secondary)Rectus Abdominis (Secondary)Latissimus Dorsi (Secondary)Obliques (Primary)
Setup Instructions
Sit tall on short box facing footbar, feet secure under safety strap. Pole held flat across shoulder blades or arms folded across chest.
Execution Instructions
Inhale to grow tall through crown of head. Exhale to rotate torso from ribcage to one side, maintaining stable pelvis and square hips.
Teaching Cues
Form
"Rotate around spine like a spiral staircase, keeping hips anchored."
Integration
"Maintain broad collarbones and soft shoulders away from ears."
Breath
"Inhale to grow tall, exhale to rotate from the ribcage."
Modifications & Progressions
Arms Folded (Regression)
Fold the arms across the chest to shorten the lever and simplify the rotation.
Pole Extended Reach (Progression)
Hold the pole with arms extended to lengthen the lever and deepen the twist.