Reformer Pilates
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Illustration of Mermaid on Chair on the Pilates reformer

Exercise

Mermaid on Chair

Beginner

Seated Wunda Chair side-bend using the pedal for support that opens the side body and builds lateral thoracic mobility.

Setup instructions

Sit sideways on the Wunda Chair with legs folded or off to one side. Place the near hand on the pedal with the elbow soft. Extend the far arm long and grow tall before beginning.

Breathing cues

Inhale to lengthen. Exhale to arc. Exhale to return.

Movement steps

  1. 1Inhale to lengthen the far side of the waist.
  2. 2Exhale to arc the far arm up and over in a side bend while the near hand presses gently into the pedal.
  3. 3Inhale to hold the arc.
  4. 4Exhale to return to upright with control.
  5. 5Repeat, then switch sides.

Common mistakes

Rotating the chest forward rather than bending laterally; collapsing onto the supporting arm; forcing the range; losing the tall spine before the bend.

Safety notes

Keep the bend lateral and supported. Reduce range if back or shoulder discomfort appears.

Connections

Muscles worked

Equipment needed

Related exercises

FAQs

  • Is Mermaid on Chair suitable for beginners?

    Yes. The chair's spring support makes the lateral arc feel guided and accessible. It is a welcoming beginner exercise for side-body opening and thoracic mobility.

  • What muscles does Mermaid on Chair work?

    The obliques and lateral trunk muscles create the arc. The upper back and shoulder stabilisers support the pressing arm, and the core keeps the pelvis anchored through the bend.

  • What is Mermaid on Chair good for?

    It is excellent for lateral thoracic mobility, side-body lengthening, and thoracic opening — especially useful for those with tight shoulder girdles or restricted side bending.