The Side Bend on the Reformer is a powerful exercise for targeting the lateral muscles, building strength, flexibility, and control. With the Reformer’s resistance, we can achieve a full range of motion, working deeper into lateral flexion than we typically can on the mat. The key to this movement lies in understanding the body mechanics, breath, and quality of movement, allowing us to harness the full potential of lateral flexion and create stability, strength, and length.
Purpose and Benefits
The Side Bend on the Reformer goes beyond targeting the obliques; it’s a full-body movement that recruits the core stabilisers, shoulder girdle, and even the legs and hips, which act as anchors, allowing for greater control in the lateral flexion. This exercise challenges coordination, control, and endurance, making it a fantastic addition for experienced, intermediate and advanced clients aiming to develop their lateral strength and flexibility. It has multiple levels which allows this spectrum of clients that can perform it. Beyond aesthetics, these muscles play an important role in posture, balance, and functional movement, making this exercise incredibly beneficial for overall movement quality.
Setting Up
To begin, set the Reformer with all the springs attached. You do not want the carriage to be able to move. The spring tension should support the movement but allow enough control for the lateral bend and return. Instruct your client to sit side-on on the Short Box which is on the Reformer carriage, with the outside leg extending long to the end platform, hooked under the foot strap and the inside leg bent at a 90-degree angle with the foot positioned firmly against the shoulder block. This base provides the stability needed for the torso to move freely while keeping the pelvis aligned and anchored. If the client has a bent leg knee issue the lower leg can hang over the short side of the box. If the box has a long side and a short side the long sides is facing the shoulder stops and the end platform and the short sides are facing the sides. The foot under the strap should always be in dorsiflexion as it is this that secures the client from any safety concerns.
Arm Variations
Each arm position offers different benefits and challenges, and these variations allow us to progress or modify the movement based on the client’s strength and flexibility:
1. Hand behind the Head: Place the top hand behind the head with the elbow pointing to the ceiling. This position opens the chest and encourages a lengthened spine, ideal for beginners or for those focusing on maintaining shoulder stability. The lower hand can be used on the head rest to provide extra support and build confidence.
2. Reaching Arm Overhead: Extending the top arm over the head lengthens the line from the hip to the fingertips, increasing the range of motion. This variation is more challenging for the shoulder and core, adding an element of balance and stretch.
3. Hand on the Hip: For clients who may struggle with shoulder stability or have limited range, keeping the hand on the hip helps build core awareness and balance while focusing on control through the lateral movement.
4. Both Arms Extended: For a challenging progression, both arms can reach overhead, which intensifies the work in the core and balance and is often ideal for advanced practitioners.
Movement Technique
With an inhale, initiate the movement by lifting up through the crown of the head, engaging the core, and maintaining length through the spine. Encourage your client to visualise drawing the ribs together to avoid collapsing through the waist. As they exhale, they begin to lean away from the Reformer carriage, bending the torso laterally while keeping the pelvis steady.
The focus here is on quality over quantity. The movement should be smooth and controlled, with no collapse through the waist or hip. Lengthen away not drop down. Remind your client to keep the shoulders relaxed and away from the ears, and to press firmly through the anchored leg. Reach away with an inhale lengthening longer.
On the inhale, engage the core, feel the resistance through the anchored leg, and lift the torso back to an upright position, leading from the side of the body, not the shoulder or arm. The return to the upright position is just as important as the lateral flexion itself; it should be steady, controlled, and fluid.
Pilates Breathwork
Breath is vital in this exercise, helping to create rhythm and deepen the connection with the core. A common breath pattern involves:
* Exhale to engage the core as the body moves into lateral flexion, allowing the ribs to draw down and the obliques to activate.
* Inhale to lengthen the body and the Exhale to return to the starting position, feeling the body lift and lengthen through the side. The inhale should fill the lungs laterally, expanding through the ribs and encouraging length through the side body. The inhale can be at the almost static position at the bottom and the top of the movement.
Encourage your clients to keep the breath gentle and controlled—if you can hear your breathing, it’s too loud. This fosters a deep connection between the breath and the core, allowing the breath to fuel the movement without creating tension.
Progressions and Modifications
1. Adding Rotation: For a more advanced option, add a slight rotation as the torso reaches down, engaging more of the obliques and deep core. Be sure the client can maintain control and alignment through the rotation.
2. Increased Range of Motion: For clients with greater flexibility, encourage them to reach deeper into the lateral bend, visualising the arm extending past the hip. This adds an element of stretch while challenging stability. The previous rotation would always be done with a long spine not the dropped position.
3. Leg Lift: As a further progression, the client can lift the extended leg as they return to the upright position to maintain the tension in the foot strap throughout the whole movement. This intensifies the work in the stabilising muscles, challenging balance and control.
4. Flow Repetitions: For more endurance-focused work, perform continuous repetitions, flowing from one lateral bend to the next with a fluid rhythm. This builds core endurance and helps establish a steady breath pattern.
Key Teaching Tips
* Keep the pelvis anchored: Remind clients to keep the pelvis stable, preventing it from rolling forward or back as they move through lateral flexion. This enhances core activation and ensures safe alignment.
* Encourage a sense of length: Cue clients to imagine lengthening through the crown of the head as they move, maintaining space in the side body and avoiding any feeling of compression.
* Quality over range: Emphasise control in the movement, even if it means a smaller range of motion. A well-executed Side Bend with a moderate range is far more beneficial than a large movement done without control.
Final Thoughts
The Side Bend on the Reformer is an ideal exercise for building lateral strength, flexibility, and control, making it a valuable addition to any Pilates programme. Its ability to target the obliques and centre, along with its demand for stability and coordination, makes it a rewarding challenge for clients at all levels. When properly cued and performed with attention to breath and alignment, it provides a full-body experience that enhances both strength and elegance in movement.
Happy teaching, and let’s make this week’s Movement Monday all about finding the power in lateral flexion!
Commentaires