Rocking on the Pilates Reformer is part of the 2nd Long Box series. The 2nd Long Box series is often overlooked and while it's considered an Advanced or Super Advanced series it's one that can be done in parts. And, Rocking can be done with or without straps. On the Reformer it's not much different than on the Mat but since it's on a smaller platform and higher up there is an element of gravity, and balance that comes into play. This exercise can be an advancement of Hamstring Curls on the Reformer or even replaced with until you're ready to Rock!
Reach your tailbone long, connect arms to back, hug knees together.
With 2 heavy springs on your Reformer, Rocking after you have completed Grasshopper, you can set up for Rocking. You may do this with or without your straps. Sliding back on your box a bit, support your center bend your knees and reach back and grab your feet. If using straps they would be placed on the arches of your feet. Squeeze your knees and feet together, reach your tailbone long and pull your heels to your seat.
To begin your chest will be in line with the box and your arms will pull your feet to your seat three times from your upper back muscles. Then, press your knees up, together and away. The connection of your hands to your feet and your arms to your back will pull you into the longest extension. If you have disconnected from your center or your arms are not connected to your back you will likely sink into your lower back. If you are connected and you find yourself lifted and long, you can use your hamstrings to start to rock your body front to back 3-5x. If you are using the straps, it will be smaller than if you are not. Then straighten your legs drop the straps and move into Swimming the 3rd part of your 2nd Long Box series.
Be sure to check out more of my online Pilates Reformer exercises. I want to help you continue your Pilates Reformer training!