Side Lying Clamshell | Reformer Pilates in 3D
Keep the foot supported while opening the upper knee from the hip.
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Preparation
Lie on your side with the head supported, the lower foot on the carriage and the upper foot on the bar. The selected side is uppermost.
Check your equipment manual and the setup taught by your instructor. Model spring colours and dimensions are not equipment settings.
Four movement phases
1. Set up
Lie on your side with the head supported, the lower foot on the carriage and the upper foot on the bar. The selected side is uppermost.
Breathing example: Breathe comfortably
2. Movement
Keep the foot supported while opening the upper knee from the hip.
Breathing example: Exhale
3. Observe
Avoid rolling the whole pelvis backwards to open the knee.
Breathing example: Keep breathing
4. Complete the cycle
Maintain pelvic orientation as the upper knee returns slowly.
Breathing example: Inhale
Observation points
Avoid rolling the whole pelvis backwards to open the knee.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. Professional review is pending.