Short Box Series
A classical Reformer series performed sitting on the box. Includes round back, flat back, side-to-side, twist, and tree. Develops abdominal strength and spinal mobility.
1Setup
Sit on the short box placed over the carriage. Feet are under the safety strap, hip-width apart. Sit tall with arms crossed over the chest (round back) or reaching overhead (flat back).
2Execution
1. Round Back: Cross arms over chest. Exhale, scoop the abs and round back, rolling the pelvis under. Go as far back as you can with control. Inhale, return to sitting tall. Repeat 5 times. 2. Flat Back: Arms reach overhead by the ears. Hinge the entire spine back as one flat unit. Only go as far as your abs can control. Return to upright. Repeat 5 times. 3. Side-to-Side: Arms overhead. Lift tall, then reach directly to the right, lengthening the left side. Return to centre, repeat left. 3-5 each side. 4. Twist and Reach: Arms overhead. Rotate the torso right, then reach on the diagonal. Return to centre. Alternate 3-5 each side. 5. Tree: Extend one leg, hold behind the thigh. Walk hands up the leg to straighten it. Round back holding the leg, then climb back up. 3 times each leg.
Tips for Better Form
- ✓The strap should feel snug — it's your safety anchor
- ✓Scoop the abdominals deeply before any backward movement
- ✓Keep the hips anchored on the box
- ✓For flat back, think of lengthening the spine, not just leaning back