Overview
Mermaid is the Reformer's lateral-flexion and thoracic-opening exercise — a "breathing exercise for the ribs." Sitting side-saddle on the carriage, the client reaches over the footbar and lets the side-bend open the ribcage while the legs and pelvis stay still. It is one of the best finishes for a session that has spent time in flexion and extension.
Setup
- A medium-strong setting (in our reference ladder: 1 Red or 1 Green); footbar high.
- Sit side-saddle on the carriage facing the side wall, shin folded against the shoulder rests. The hand closest to the footbar rests on the footbar; the opposite arm extends long.
Key Teaching Cues
- Keep both sitbones grounded into the carriage throughout the side-bend.
- Inhale to send the breath into the lateral ribcage opening; exhale to side-bend over the footbar, pushing the carriage out.
- Reach the top arm long over the ear before bending — create length in the waist, then side-bend.
- Inhale to lift, then counter-stretch away from the footbar on the return.
Common Faults
- Collapsing into the waist instead of lengthening before bending.
- Lifting the sitting hip off the carriage.
- Shrugging the top shoulder toward the ear.
- Rushing the return and letting the carriage snap back.
Variations
- Regression: sit cross-legged on the carriage if hip tightness prevents the side-saddle position.
- Progression: deepen the bend and the counter-stretch; add a gentle rotation at the top of the lift.
- Safety: keep the arm range pain-free for clients with shoulder impingement — the carriage press can stay while the arm shortens.