Rowing & Twist
Reformer Pilates how-to and muscles worked in 3D
Draw the elbow towards the side while rotating the rib cage in the same direction.
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Preparation
Half-kneel with the selected foot in front and a strap in the hand on the same side. Support through the front foot and rear knee.
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
Half-kneel with the selected foot in front and a strap in the hand on the same side. Support through the front foot and rear knee.
Breathing example: Breathe comfortably
2. Movement
Draw the elbow towards the side while rotating the rib cage in the same direction.
Breathing example: Exhale
3. Observe
Draw the elbow backwards without shrugging.
Breathing example: Keep breathing
4. Complete the cycle
Extend the elbow as the rib cage returns to face forwards.
Breathing example: Inhale
Observation points
Draw the elbow backwards without shrugging.
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 Rowing & Twist. 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.