I like to write about my favorite moves and one of them is the Side Plank done on the Reformer. When done correctly, it enhances upper- and lower-body strength, alignment and stability. (To perform this exercise safely, please make sure to check out my previous blogs on how to wrap the rib cage and to learn about scapular depression.)
Here’s how to do the move:
Use one or two springs.
Set up by placing your left hand on top of the footbar, palm facing down.
Place your bottom left foot against the shoulder rest and put your other foot on top of your bottom foot, so your feet are stacked one on top of another.
Make sure your shoulders and hips are aligned.
Wrap the ribs and retract the shoulder blades.
Now, push the carriage away, using your left shoulder and deltoid, starting with a small range of motion. Inhale as you push away, and exhale as you return the carriage home.
Be careful not to lose your body alignment as you move the carriage back and forth:
- Make sure to maintain a neutral spine and pelvis.
- Do not allow your torso to twist.
- Don’t worry about making the move big—just because you can, doesn’t mean you should.
Three to four repetitions on each side are plenty for a beginner, as this is an advanced move.
I’ve received a bunch of emails from you about how to bring in new clients, and having just embraced the idea of doing a huge marketing plan, I’ll write about my experiences next time.
Stay well and stay in practice.