Round Back on the Short Box series is an excellent teaching tool on the Pilates Reformer. If you are struggling with your Stomach Massage, Roll Up or Neck Pull this exercise will help you learn to reach in two directions. Reveal if and when you disconnect from your center with your legs and more. It's tempting to "sink" down to round back. But, focus more on keeping your lift and longest flexion as you go back, even if you go into the extension and then again as you come up. You'll notice right away if you stayed connected to your center or if you started to hang off your flexibility.
Round back as far as your legs press out from your hips and center.
Place your Short Box on. Make sure the headrest is down, box can be over the blocks or in front depending on your height. Sitting on the box with legs straight place both feet under the strap. Make sure the strap is at the base of your foot where it meets your ankle. Press your feet wide and reach them forward. It's tempting to press from the knees. Keep the legs pressing out from the hips. Wrap your arms around your waist as you sit tall. Round forward as much as you can lift up. Start with your shoulders over your hips.
Maintaining the lift and the length begin to round back as you reach your legs out and forward. If your body is ready you can un-round and start to backbend. But that is not necessary for this exercise. Then begin to round back up and over your hips. Go only as far as your legs can reach and you can stay connected. If you come up and your legs are moving its a sign you lost your connection. As you round back your head is the last to unravel. Then to come up your head is the first. Do 2-5 before moving to the Flat Back.
Be sure to check out more of my online Pilates Reformer exercises. I want to help you continue your Pilates Reformer training!