Snake & Twist
Advanced (9/10)Reformer
Position: StandingEnergy: 8/10~45s
Cueing
Hands on frame and footbar; push carriage out into a curve; twist body to look back; return with control.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal ObliquesInternal ObliquesTransverse AbdominisPectoralis Major
Secondary Muscles
Anterior DeltoidBiceps BrachiiSerratus AnteriorForearmsPosterior DeltoidTriceps BrachiiInfraspinatusSternocleidomastoid
Regressions
Small range; focus only on the snake phase; use more spring for stability.
Progressions
Increase rotation; minimize spring resistance; hold the twist.
Common Errors
Neck strain; loss of shoulder stability; locking elbows.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
