SemiCircle on the Reformer: What’s really going on here?

SemiCircle on the Reformer: What's really going on here?

SemiCircle on the Reformer is definitely a new favorite of mine.

I recently remarked to Jay Grimes about several exercises I truly dreaded… until recently.

“You know, I've really been enjoying the Grasshopper lately…”

To which he responded: “Well, the better you do them…”

It's no surprise that Jay is spot-on. Greater proficiency in an exercise makes it feel so good in the body. Even if the exercise is still challenging and difficult to repeat with connection, it just feels so good.

In a “Hey, I needed that,” kind of way.

Et tu, SemiCircle?

I've always enjoyed the SemiCircle on the Reformer. It's got such a unique starting position. When else do you get down into the bowels of the Reformer and commune with springs?

Not that I really knew what all the fuss was about…yes, I knew it was a thigh stretch and hip opener…but mostly I thought it was about arching my back.

Let's be honest, I want to arch my back in every exercise. It's what I do…

In the last few years at Vintage Pilates, I've been learning to do the SemiCircle more properly and not only am I getting an awesome thigh stretch, but my back feels fantastic!

The Major Tenet of the Pilates Method

I'm a firm believer in Joe Pilates' dream for humanity: to achieve both a strong and supple spine.

If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young.

The SemiCircle is just one of our exercises which features spinal articulation and length in the back.

(We've got over 500…)

Set Up

  • The Reformer must have 2 springs on the outside. Remember your hips will reach down to touch the springs and you want some room to get down there. #nomiddlesprings
  • The headpiece is up – find out why in the video below…
  • The footbar is down. SemiCircle can also be done with the footbar up. For our purposes here we'll focus on the version with the footbar down.

Move yourself into the starting position for this exercise with minimal moving of the carriage. Do your best.

Hands, Feet and Heels

  • Place the palms and heels of your hands firmly against the shoulder blocks. The thumbs will be with all the fingers toward the outside of the Reformer.
  • Place the balls of your feet, heels together and toes apart on the footbar. Use pads for security if necessary.
  • The heels should never touch the frame of the Reformer. Remember Pilates is up and forward…
  • Begin the exercise with the carriage closed as much as it is possible.

Ok, now what's really going on here?

We'll work on the SemiCircle to serve the objectives of the exercise:

  • articulation of the spine
  • length in the back
  • thigh stretch

Take a closer look at the thigh stretch aspect of the SemiCircle in a related post.

The Order of the Universe

Post-Short Box we're off to the races in a series of exercises which will strengthen the entire back of the body including the bottom.

Short Spine Massage immediately precedes SemiCircle.

Short Spine and SemiCircle share the same kind of spinal length and articulation. Joe Pilates gives us both a nice position to accomplish this (Short Spine) and also a disadvantageous one (Semi Circle).

Remember the role your bottom must play in finding length in the back?

Post-SemiCircle with your supple back and strong seat you're ready to tackle the Headstands and then take it more vertical with the Chest Expansion series (Chest Expansion, Thigh Stretch, Backbend, Arm Circles, Snake/Twist, Corkscrew, etc…)

A Reformer Love Fest

If you simply cannot get enough of the Reformer and its amazing exercises, check out my most popular post On the Order of the Pilates Reformer Exercises.

I thank you, dear readers for your devotion to all things Reformer.

My Universal Reformer Poster is now back in stock!

A BIG thanks to all who have purchased…and stay tuned for another Pilates poster in the near future.

xox

Enjoy this short video tutorial.

Want more videos like this one? Let me know in a comment below.

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