Exercise
Lateral trunk mobility and breathing-focused side bend pattern.
Setup instructions
Sit side-on to reformer with one shin against shoulder block and other leg folded.
Breathing cues
Inhale to lengthen, exhale to side bend and return.
Movement steps
- 1Reach one arm overhead and side bend while keeping both sitting bones grounded.
- 2Return upright and repeat with controlled breath.
Common mistakes
Lifting hip off carriage; collapsing chest; forcing range.
Safety notes
Work in a pain-free range and support knee position as needed.
Focus Areas & Conditions
Tight Shoulders
Suitability: Mermaid offers supported side bending and thoracic opening, which may help some people ease upper-body stiffness alongside stability work.
Caution: Keep the sit bones grounded and the bend lateral. Reduce range if the lower back or shoulder feels compressed rather than lengthened.
Connections
Muscles worked
Goals supported
Equipment needed
Related exercises
FAQs
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