PILATESOLOGY ENCYCLOPEDIA
Short Box Series: Round, Flat, Twist, Around the World, Tree
LEVEL
Basic Series (Twist is Intermediate; Around the World is Advanced)
SETUP
2 outside springs, Footbar down, Headpiece down, Box on
Repetitions
3 - 5x each exercise
Goals & Benefits
- Improved spinal mobility with flexion, extension, side-bending and twisting
- Strengthens all areas of the Powerhouse
- Taught for varying levels of strength and proficiency
Tips & Cues
- Keep ankles apart and flexed under strap
- Sit 1 hand-width space from back of box
- Focus on lengthening spine throughout rather than direction of movement
- If adding extension into well, arms reach together, not one at a time
