The short box series on reformer can be used as essential level preps or full-blown intermediate exercises. Feet pulling the foot strap taut as you utilize the strength of your core to articulate your spine. The movement of your arms create longer levers which increases the difficulty of this exercise. The arm movement and spinal twist are assisted by engaged obliques.
Below are three exercises for the short box followed by a full video:
Round Back for Short Box:
Start sitting up straight, feet pulling strap taut, neutral spine, palms on top of one another in your lap. Inhale to prepare, exhale to tuck your pelvis and roll onto your back pockets.
Inhale to lift your arms over head, maintaining that round thoracic spine.
Turn abs on even more, pulling belly toward spine, and roll over your thighs – maintaining that c-curve of your spine.
Exhale to stack back up to a neutral spine from tail to head.
Straight Back for Short Box:
Begin by sitting upright on your box with a neutral spine, feet pulling strap taut. With bar overhead, pull on opposite ends of the bar to engage your arms.
Inhale to prepare, exhale to hinge at your hips and tilt back with a straight back.
Inhale to maintain this position. Exhale to engage your obliques to help you hinge at your hips to pull you back up to straight.
Twist With Round Back for Short Box:
Beginning with the photo above, sitting straight up, arms overhead pulling bar.
Inhale to prepare, exhale to tuck your pelvis and roll back onto your pockets as the bar comes down in front of your shoulders.
Inhale to maintain that c-curve of the spine as you lift the bar overhead.
Exhale to twist to one side. Inhale to return to center. Exhale to twist to the other side. Inhale to return to center.
Continue the inhale to pull belly towards spine as you round forward over your thighs – keeping bar level with shoulders.
Exhale to keep the bar still in space as you stack back up to a neutral spine from tail to head.
Inhale to lift bar back up over head with neutral spine.
Here’s what that looks like: