Cat Back · Long Box
Reformer Pilates how-to and muscles worked in 3D
Push the carriage with the hands and lengthen the arms and back.
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Preparation
In this model the footbar is lowered and both knees rest on a box placed on the floor at the footbar end. Place both hands on the carriage and support the body through the hands and knees; confirm the actual setup with your instructor.
Check your equipment manual and the setup taught by your instructor. Model spring colours and dimensions are not equipment settings.
Four movement phases
1. Set up
In this model the footbar is lowered and both knees rest on a box placed on the floor at the footbar end. Place both hands on the carriage and support the body through the hands and knees; confirm the actual setup with your instructor.
Breathing example: Breathe comfortably
2. Movement
Push the carriage with the hands and lengthen the arms and back.
Breathing example: Inhale
3. Observe
Observe length through the rib cage rather than only arching the lower back.
Breathing example: Keep breathing
4. Complete the cycle
Round from the pelvis through the back and draw the carriage in.
Breathing example: Exhale
Observation points
Observe length through the rib cage rather than only arching the lower back.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. The content is being produced under the supervision of CoconeRu. Move and reviewed in stages. This does not provide medical advice or an individual exercise prescription.
Match the name with the movement
The lesson name is Cat Back · Long Box. Similar names can refer to different setups, support points or teaching intentions. Compare this preparation and its four phases with the variation you learned.
What to check in 3D
- Pause the start and identify contact with the mat, bar or carriage.
- Choose a phase and view the limbs and trunk from another angle.
- Read the return and breathing cue, then note a question for your instructor.