Tail Wag
- Equipment: Reformer
- Category: Warm-up
- Level: Beginner
- Body position: All-four-FacingFootbar
- Repetitions: 4–6 reps each direction
- Springs: Any
- Headrest: Any
- Footbar: Down
Starting position
Hands on the footplate under shoulders, knees on the carriage under hips. Spine neutral, weight evenly distributed.
Instructions
From all fours, lift one foot off the carriage while keeping the knee down. Rotate the shin outward and look toward the toes. Then rotate the shin inward across the body and look back toward the toes on the opposite side. Complete both directions on one leg, then switch sides. Keep the movement focused on lateral flexion rather than full spinal rotation
Teaching cues
- Move from the pelvis
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