Semicircle on Pilates Reformer

I know, there have been a TON of Pilates posts lately – but that’s what’s up in my life so that’s what’s up here. This week, I have been working on form for many of the intermediate reformer exercises. This exercise is called Semicircle and I hated it when I first tried it. You have to roll your lower thoracic spine into extension and it’s a really odd sensation. People don’t normally bend back in half. This week, I went slow and controlled through the movements and I found a really satisfying spine stretch that left me feeling looser and taller after my workout.

Here’s the Semicircle for Pilates reformer:

Footbar at position 2, heels together, toes apart with toes on the footbar. Feet and legs laterally rotated. Roll your hips up to one long line with your body.

Push through your feet to engage your quads and straightened out your legs.

From here, start from the top of your spine and slowly roll down through the spine to drop into the well of the reformer.

Maintaining that spinal extension, bend your knees to pull the carriage back in to the stopper.

Tilt your pelvis to roll your hips up – articulating the spine from bottom to top. Come back to your starting position at one long line.

Now, reverse the semicircle. Starting from the top of your spine, begin to articulate back down into the well of the carriage.

From here, extend your legs out to straight to push the carriage away. Lift your hips in line with your shoulders and knees.

Bend your knees, keep your hips lifted, as you slowly return the carriage back to the stopper, maintaining that long diagonal line with your body.

Here’s what the semicircle looks like all together:

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