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- Lie on your back on the Reformer with your head supported, feet hip-width apart on the foot bar (heels or balls of feet, as prescribed).
- Keep arms by your sides, palms pressing lightly into the carriage.
- Inhale to prepare. As you exhale, press through your feet and peel your spine up into a bridge, lifting until shoulders, hips, and knees are aligned.
- Inhale to press the carriage away, straightening your knees while keeping hips lifted and stable.
- Exhale to lower your spine back down to the carriage, maintaining control and neutral pelvis at the bottom.
- Once your hips are fully lowered, bend your knees to bring the carriage back in.
- Repeat, keeping each movement phase smooth and distinct.
- Complete repetitions as prescribed by your physiotherapist.
