Short Box: Round Back
Intermediate (5/10)Reformer
Position: SeatedEnergy: 4/10~45s
Cueing
Round the spine into C-curve; tilt pelvis back; return to sitting tall using lower abs.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus Abdominis
Secondary Muscles
External ObliquesTransverse AbdominisErector Spinae
Regressions
Reduce roll range; hold thighs for support; sit closer to the bar.
Progressions
Deepen the roll; add a pause at the bottom; reach arms forward.
Common Errors
Neck strain; shoulders lifting; straight back during roll.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
