Short Box series on the Pilates Ladder Barrel is not only a great place to learn the series it is also a great place to gain feedback, practice your two-way stretch and learn what you want to feel when you do Short Box on the Reformer. Often when we do the Round back or the Tree we tend to skip some of the spinal articulation. But, when you use the barrel you can feel where you disconnect the most and work on it. The bars also allow you to reach through your legs and connect to your seat. Something that is difficult to learn on the Reformer but needed!
Reach your legs into the rungs. Do not pull the rungs with your feet.
This series has several parts. Do one or all of them on the Ladder Barrel and challenge what you learn on the Reformer.
Round Back: Place your feet on the rungs and sit just below the apex of the barrel. Wrap your arms around your waist and round back as far as you can and remain connected to the equipment and your center. Stand in your legs to help you round back up. Repeat 3-5x
Flat Back: Sit on top of the barrel and holding a bar with your arms wide or placing your hands behind your head find a place to focus and lean back. Then lift back up. Move as one piece and not as a wave or rounding back up. This is a tall back exercise. Repeat 3-5x
Side to Side: From the same set up as the Flat Back sit tall and without shifting your weight or your ribs lift up and over to one side. Then up and over to the other side. Repeat 2-3x each side.
Twist and Reach: same set up as before but this time sitting tall and reaching through your legs twist and reach. Then come up in your twist and then twist and reach to the other side. Be mindful that you do not twist with your arms or lean off to one side. Stand in both your legs.
Tree: return to where you were for the Round Back and this time bring one knee into your chest. Straighten and Bend 1-3x and then walk up to your ankle. Round forward and rock back. Walk down your leg, articulating your spine along the barrel and walk up your leg. Repeat 3x.
Be sure to check out more of my Pilates Ladder Barrel exercises. I want to help you continue your Pilates Ladder Barrel training!