Pilates
Reformer Side Stretch
The Reformer Side Stretch is a seated side bend using the moving carriage. It stretches the side of your torso while training controlled movement through your trunk.
- Intermediate
- Moderate injury risk
- No rest timer
How to do it
- Sit sideways on the carriage with your legs folded comfortably in front of you.
- Place your nearest hand on the footbar.
- Press the carriage away through your footbar hand.
- Bend sideways toward the footbar with your free arm curved overhead.
- Return to an upright seat with a controlled carriage return.
- Lower your free arm to your side.
Form cues
- Keep your pelvis grounded.
- Lengthen before you bend.
- Keep space between shoulder and ear.
- Breathe steadily through the stretch.
Common mistakes
- Twisting toward the floorKeep your chest facing forward rather than turning down toward the carriage.
- Collapsing onto the supporting armMaintain gentle pressure through your footbar hand instead of sinking into the shoulder.
- Using momentum to returnSlow the return so the carriage comes home without hitting the stopper.
Safety
An unexpected carriage movement can pull you off balance or overload your supporting wrist and shoulder. Forcing a deep side bend can strain your back.
- Confirm that the footbar is locked before putting weight on it.
- Use a spring setting suited to this exercise; get setup guidance if you are unfamiliar with the reformer.
- Keep your fingers clear of the carriage edges and moving parts.
- Limit the bend to a comfortable stretch without pinching or pain.
If folded sitting or side bending causes hip, knee, wrist, shoulder, or back pain, choose a supported seated stretch or seek advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 1–2
- Target
- 5–8 reps per side
- Rest
- No rest timer
Use a small range at first rather than aiming for maximum carriage travel.