Side Bend – it’s a movement that happens in every Pilates class. And it should feel great, like a yawn for the back. Let’s use the mermaid on the reformer as an example and look at ways to improve your side bend.
So which of these two photos, below, shows the better side bend?
If you chose the top photo, you’re right. Here are the differences between the two:
1. Hips Anchored – There’s some nuance to this point. When you start this exercise, notice where your hips are located. As you move, your hips should not lift from their starting position. No need to force your hips down to the carriage, but you should be “reaching” your hips toward the floor as your spine is allowed to move up and away from the hips. Notice how my hip lifted up on the bottom photo.
2. Side Bend – This is redundant, but yes, your torso should flex to once side, like you’re lifting your waist up and over a beach ball. In the top photo, you can see the lateral flexion of my torso. Now look at the lower photo. I’m just leaning to the side and falling forward. I miss the intended stretch when my torso doesn’t reach up and over.
3. Easy Push with the Arm – We aren’t buying tickets for the gun show here, people. The engine that powers your side bend is spinal movement, not the arm push. Notice how I didn’t push the carriage out as far in the good mermaid versus the crummy mermaid, above. The arm push is secondary, allowing for greater movement of the torso.
The traditional leg positioning for the mermaid can hard. In the starting position, you’re seated with both knees bent and the legs are folded in the same direction (for you body nerds, hips are flexed and abducted, but one hip is internally rotated while the other is externally rotated). This position can cause discomfort for some people’s knees, hips and backs.
SO….should I force my sitz bones down onto the carriage to get the traditional sitting position? Should I tuck my knees if it causes pain? Heck no, of course not. You can adjust your sitting position and still get the full benefit of the exercise. Here are some modifications that put less pressure on the hips and knees.
If your hips aren’t letting you sit low on the carriage, trying sitting on a box or platform with your legs folded on the carriage. This higher sitting position requires less rotation at the hips and less bend at the hips and knees. And look at the great side bend that results!
If your knees dont’ like a crossed legged sit, try draping them over the edge of the machine.
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