30/09/2025
Short Spine
This elegant exercise lengthens and decompresses the spine while deeply opening the back of the body. As the carriage rolls in and the legs lift, there’s a natural invitation for the spine to articulate segment by segment, creating both mobility and release.
• Benefits: Encourages spinal flexibility, improves circulation, strengthens the core, and nurtures the mind–body connection through breath-led movement.
• Challenges: Requires careful control and coordination. Those with tight hamstrings or stiff lower backs may find the movement restricted, and the temptation to rush can take away the fluid, wave-like quality that makes Short Spine so transformative.
Footwork (Supine Squats)
A classical starting point for many sessions, yet always powerful. Here the couple ground themselves through the feet, moving with rhythm and breath to awaken strength and circulation.
• Benefits: Strengthens the legs, glutes, and core while mobilising the hips and knees. It builds stamina and creates heat in the body, preparing for deeper movement.
• Challenges: Alignment is key—without awareness, the knees or lower back can take unnecessary strain. The simplicity of the movement also makes it easy to drift mentally, so the challenge is to stay present, feeling each press and release.
Standing Lunges
A more dynamic move that brings balance and integration. On the Reformer, the standing lunge strengthens the legs, opens the hips, and calls upon core stability.
• Benefits: Builds lower body strength, improves balance, and offers a deep hip flexor and quadriceps stretch. It also develops proprioception and confidence in upright movements on the machine.
• Challenges: Demands stability and courage, particularly for those unused to balancing on a moving carriage. It asks for mindful engagement of the core and grounding through the feet to feel both strength and steadiness.
Together, these three movements create a balanced sequence: spinal articulation, foundational strength, and integrated standing control.
