Standing Series: Picking Flowers
A standing side split with a forward hinge: the legs open and both arms lift to shoulder height, then at the widest point the hands reach down to the springs to pick the flowers. The spine rolls up one vertebra at a time before the legs draw the carriage home, adding a hip hinge and spinal articulation to the adductor work.
- Body
- Reformer
- Movement
Teaching Precautions
Common precautions, not exhaustive. Screen every client and refer when in doubt.
- Low Back Pain: Hinge only as far as the spine stays long; keep the carriage still and the range small.
- Osteoporosis / Osteopenia: Avoid loaded spinal flexion: keep the spine long, hinge from the hips and leave out the deep flower pick.
- Acute Lumbar Disc Herniation: Avoid end-range flexion under load; keep the spine long and the range small.
- Hip Impingement: Avoid deep hip flexion with the knees wide; reduce the split and the hinge.
Apparatus Setup
Reformer
Target Muscles
Setup Instructions
Stand sideways on the reformer facing the mirror, with one foot on the fixed platform at the foot end and the other in the middle of the carriage, clear of the headrest and shoulder rest. Start with the legs in a comfortable straddle, both feet flat and parallel, and let both arms hang long by your sides.
Execution Instructions
- Inhale to press the carriage away as the legs open into a wide side split and lift both arms out to the sides to shoulder height.
- At the widest point, pause, then exhale to hinge forward from the hips and take both hands down to the springs — the flower pick.
- Inhale to roll the spine up one vertebra at a time and return the arms to shoulder height; exhale to draw the carriage home and lower the arms, pressing through the heels and squeezing the inner thighs.
Teaching Cues
"Hinge from the hips, not the low back; keep the spine long as you reach for the flowers."
"Keep the carriage still while the torso moves — the legs hold the split."
"Roll up one vertebra at a time; do not pull yourself up with the arms."
"Keep the weight even on both feet and the tailbone pointing down."
"Return the arms to shoulder height as you roll up, then lower them as the carriage comes home."
Modifications & Progressions
Hands on Thighs (Regression)
Hinge only partway and slide the hands down the thighs instead of reaching for the springs; keep the spine long and the split narrow.
Narrower Split (Regression)
Reduce the width of the split before adding the hinge; keep the pelvis square and the weight even.
Pause at the Pick (Progression)
Hold the flower pick for two counts at the bottom, keeping the carriage still and the spine long, then roll up with control.
Pole Supported Pick (Injury Modification)
For low back pain or balance, hold a pole with one hand, hinge only a little and keep the spine long; slide the carriage only half way.
Hinge from the Hips (Injury Modification)
For osteoporosis, osteopenia or an acute disc, avoid loaded spinal flexion: keep the spine long, hinge only to mid-range and leave out the deep flower pick.
Related Exercises
The rest of the Standing Series family.