Exercise Library
Comprehensive repertoire, setup, and teaching cues
Hides exercises that list the selected condition as a contraindication. That is not a clearance — screen every client before teaching.
7 exercises of 112
Mermaid
Lateral flexion and thoracic opening exercise performed sitting side-saddle on the carriage.
Short Box Series: Twist
Thoracic rotation and deep abdominal core integration on the short box.
Side Over
Classical lateral flexion over the short box: seated sideways with the feet strapped, the spine side-bends over the box while the top arm reaches long over the ear — the long-lever version, which the deep-core teaching notes pair with Teaser and Corkscrew. Short Box Series: Side Bend is the same bend with the hand behind the head.
Lat & Side Stretch
Lengthens latissimus dorsi and the side body while keeping the ribs supported.
Stomach Massage: Twist
Classical stomach massage with rotation: press the carriage out from the footbar with a long spine, then rotate the trunk to open the chest and challenge rotational control of the deep core.
Short Box Series: Side Bend
Short box lateral flexion with the hand behind the head: the shorter lever keeps the work in the obliques, and the return through centre is where most of the control is trained. The hand-behind-the-head counterpart to Side Over, which reaches the top arm long over the ear.
Overhead Triceps & Lat Stretch
A standing overhead stretch at the parked reformer: the arm reaches up beside the ear and the hand drops behind the head, lengthening the triceps and the side of the body while the ribs stay connected.