From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light (1× medium for more support)
- Reps
- 6–8 reps
- Level
- Beginner
- Equipment
- Reformer, Short box
- Muscles
- Obliques, Shoulder girdle, Thoracic spine
- Video tutorial
- in the member area
Starting Position
Footbar down, short box on the Reformer. Facing right, knees stacked on the platform, left elbow on the box.
Step-by-Step Flow
- Open the carriage into a kneeling side plank.
- Hold the carriage open and extend the right arm long up toward the ceiling.
- Thread the right arm underneath the upper body (thread the needle) and open it back up.
Cues for Teaching
- The shoulder stays over the elbow — do not hang into the shoulder.
- The hip stays long, even while the arm rotates.
- In the thread the needle the rib cage rotates, the pelvis stays stable.
Featured in These Classes
This exercise is part of a ready-made reformer class plan with class outline, springs and cues:
With video in the plan “Reformer for Beginners: Ball Basics”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →