Lie on your back on the Reformer carriage with your head supported and feet hip-width apart on the foot bar (heels or balls of feet, as prescribed).
Keep your arms resting by your sides, palms down for stability.
Engage your core gently and focus on keeping the carriage completely still during the entire movement.
Inhale to prepare. As you exhale, press through your feet and peel your spine slowly off the carriage, lifting the pelvis and vertebrae one at a time until your shoulders, hips, and knees form a straight line.
Inhale to hold at the top, keeping weight even through both feet and ribs gently drawn in.
Exhale to lower your spine back down one vertebra at a time, keeping the carriage still until the pelvis returns to neutral.
Repeat, maintaining smooth, controlled movement without carriage motion.
Complete repetitions as prescribed by your physiotherapist.
