The Short Box Series Deconstructed
by Clare Dunphy Hemani
Feb 28, 2018
“You are only as old as your spine is flexible” captures a key feature of the Pilates Method, speaking to the importance of a mobile spine as we get older. In our current work culture many people spend several hours a day sitting so it is no surprise we hear complaints of lower back pain, neck pain and headaches (to name a few), even with ergonomically sound work stations. The antidote is moving in ways that counteract the effects of those long hours sitting. In fact, I believe that helping clients become better at sitting is one of the goals of the Short Box!
A bona fide Pilates session encompasses all spinal movements and the Short Box series encapsulates all of them within one series. The entire series consists of Round, Flat, Side to Side, Twist, and Tree to improve mobility, strength, stability and muscular endurance of the spine muscles which functionally impact good posture. The Short Box Series is introduced right from the beginning and more challenging variations are added as strength is built. I see the Short Box as a barometer of progress revealing the story about one’s spinal well-being and postural health.
What does the Short Box Series reveal? What are the things to look for when teaching and what are the small things to fuss about? It’s the little details that make this series a mainstay in the classical system and the importance of delivering this series well cannot be understated. I have witnessed countless occasions, clients going through the motions and actually missing the point for what their body can gain and needs from these exercises.
Let’s take a closer look at each of the exercises in the Series to illuminate what to watch for, how to fix it and what it reveals.
Short Box: Round
Start out right: Sit a hand width from the back of the box. The first thing to look for is how your client gets into the rounded position. It’s very common to collapse instead of lifting up and over so be sure to set them up for success.
What you should see:
- even contour of the spine
- deep abdominal scoop supporting the C-curve
- arms hugging the waist tightly, instead of being out away from the body.
- head reaching forward over the chest
- both eyes focused toward the naval instead of sinking the chin into the throat
- feet pressed apart with the safety strap near the ankles
Watch out for:
- ribcage dropping toward the pelvis
- lack of lift off of the buttocks
- hunched shoulders
- heavily drooped head
Step 1: The movement begins by leading with the pelvis rolling under, pulling back with the abs until the lower back contacts the box. The first stop is half way back with the upper back level or higher than the box. The upper back should not be lower than the level of the box at this horizontal point. If needed, the knees may gently bend if the hip flexors are tight preventing the sacrum from making contact with the box. If the knees can stay straight when going back, the heels should reach forward out and away from the hips. If you observe from the rear of the reformer, watch that both sides of the back lower equally. The heels remain still in space and reach out to engage the hamstrings and hips; you can cue this or have both heels reach into your touch. That may be far enough at first to go back.
Step 2: The spine lowers into the well until it is as low as possible before extending, with the head last to extend back. Watch that the head remains actively forward until the torso is low so the doesn’t head drop back prematurely!
Once upside down, arch the entire spine, reaching the heels out away from the hips in opposition. As your client becomes stronger they can reach their arms overhead to the floor or pull long from underneath the rails.
Step 3: To come up, first return the arms hugging the waist, then chin comes to the chest to begin curling up. Raise the head and have the eyes focus on the midline aligning the nose with the sternum, naval and pubic bone and curl up until the torso is level with the box. Encourage clients to look into their body to steer alignment as this will be helpful later on when coming up from the Tree. At this point the sacrum should still be on the box and the upper back level or higher than the box just as it was in Step 1.
Exhale and curl the rest of the way up keeping the sacrum on the box for as long as possible and curling the upper body forward, until the shoulders are over the hips, be sure the powerhouse remains engaged. The rounded shape is now a counter-stretch for the full extension that was just performed. So, the sequence moves from rounded to fully arched, and then the spine finishes by rounding again.
In the advanced variation of this exercise, the first repetition arching into the well, hold both elbows and reach both arms back for three gentle pulses; the second time back place the hands on the floor and press up to a back bend; the third time back, reach under the carriage rails and give a long pull while reaching out through the heels.
To check for one sidedness, view this exercise from the rear as the torso rolls back and notice if one side hangs lower than the other side. If there is one side hanging lower, a simple cue or touch in most cases will even it out. Often the client can’t feel the imbalance so it is important to correct it, as it will inevitably show up in other exercises.
Short Box: Flat Back
Start out right:
- Bar reaching up and slightly forward of the head
- Torso slightly forward
- Spine straight (literally no arch)
- Wrapped and lifted off the buttocks
Take that big lift and hinge back keeping the line of spine straight and long. Only go as far as you can remain lifted. To return, keep the length in the spine or even try to grab some more to return. Relax down and repeat.
What you should see:
- Eyes forward
- Ribcage pulling away from the hips all around
- Feet pressing apart in the safety strap
- Wrists straight & bar level
Watch out for:
- No lift off the seat or spine before going back
- Back arching (ribs forward, arms too high, eyes on the ceiling)
- Shoulders rising
- Cracking sound in the spine means they lost the support of their abs; use a smaller range
Short Box: Side to Side
Stay slightly forward, reach up and over to the side keeping the pelvis anchored on the box. Keep reaching up and out (never down!) as long as you can, then return growing even longer until you land on the box again with the collarbones forward of the hips. Release down, and then lift up again to go to the other side. It’s all about the lift, reaching the arms from the back ribs (so the ribs are flat in front), and anchoring the hips into the box. The 2-way action is so great that the spine is both long and flat.
What you should see:
- Collar bones forward of hips
- Eyes looking forward
- Waist lifted pulling up
- Feet pressing apart in the safety strap
- Wrists straight & bar level
- Both sides of the body lifting up
Watch out for:
- Not lifting off the seat or out of the waist before moving
- Collapsing the rib when side bending
- Back arching (ribs forward, arms too high, eyes on the ceiling)
- Shoulders rising
- Leaning back
Short Box: Twist & Reach
Again, lift up strongly before twisting. Think of pushing the ceiling away while the pelvis anchors then rotate both sides of the ribcage off the waist and around. The heels should be still in space. This might be enough for a beginner. If so, develop more reach and don’t let it release until you’re untwisted. To advance, twist then reach the body back remaining twisted, with both sides long. Again, striving to get more length on the return. Once that much is mastered, other challenges to the twist include, ‘going fishing’ and ‘around the world’.
What you should see:
- Collar bones forward of hips, sternum & crown lifting forward and up
- Waist lifted & pulling up off the pelvis
- Feet pressing apart in the safety strap
- Wrists straight & bar level
- Both sides of the body lifting up
Watch out for:
- Not lifting off the seat or out of the waist before twisting
- Collapsing one side when twisting
- Back arching (ribs forward, arms too high, eyes on the ceiling)
- Shoulders rising
- Leaning back
Short Box: Tree
Start out right:
- Spine upright
- Pelvis square
Limber the leg up and down while lifting out of the lower back. Keep the leg there in space reaching it out and away from the hip and climb up the leg to the ankle. Round forward reaching head to knee so the spine stretches. Keep the head where it is near the knee and lean the exact shape back until the foot is over the hip. Walk down the leg pulling the abdominals (lower abs first!) away from the thigh. Go as far down as you can even arching into the well. The head comes up first and you climb up the leg keeping the leg up at the ceiling aiming the head to knee with a round spine. After your third time lowering and lifting, the head remains on the knee and the whole shape comes forward before rolling up from the base of the spine to a flat back. For added stretch, flex the foot and reach the heel away.
What you should see:
- The top leg stays still, reaching to the ceiling while walking down and up the leg
- The spine curling and extending while walking down and up the leg
- The abdominals (lower abs first!) pulling back starting low for a sequential articulation
- The strapped leg reaching out too!
Watch out for:
- Hanging out of the upper back
- Gravity taking over
- Losing the ankle strap
- Dropping the head back too soon
Teaching Tips:
Since the Short Box Series is a seated series, help raise client’s awareness of active sitting. Encourage them to use it often during the day to offset the dangers of sloppy sitting. If you have a side view mirror let them see what it looks like; illustrate what it looks like to sit tall with the shoulders over the hips, to lift out of the waist, hips, and lower back. Show them how to wrap and perch up off of the buttocks and how to use their abdominals to sit forward and up; practice going back and forth from sloppy to active sitting so they can see and feel the difference.
By understanding details and making small but profound adjustments during your session, your client will not only have something to think about and practice until they see you again but little by little you will positively impact their quality of life.
“The mediocre teacher tells. The good teacher explains. The superior teacher demonstrates. The great teacher inspires.” ~William Arthur Ward
Clare Dunphy Hemani is the founder of Progressive Bodyworks, based in Newburyport, Massachusetts. Her roots in the field of human movement began at Northeastern University where she earned a BS in Physical Education in 1985, and holds certifications from PMA, ACE, and Romana Kryzanowska (now known as The New York Pilates Studio Teacher Training Program). In 1995, Clare began her Pilates studies under Romana Kryzanowska (first generation Master Teacher) and has since studied with several other teachers. Clare is a presenter on www.Pilatesology.com and www.PilatesAnytime.com . Clare hosts two free video channels on Vimeo.com for students and teachers interested in supplemental learning to keep the work vibrant in their practice. As co-author of the Peak Pilates Comprehensive Education Program, she mentored scores of teachers and teacher trainers between 2001-2013. Clare’s studio is a unique space where students and teachers around the world come to hone their technique and study the art of teaching. Committed to preserving the authenticity and tradition of Pilates, her approach is refreshing, energetic and supportive. Clare is excited to bring her talents her latest project www.PilatesAvatar.com , an audio program designed for students, teachers, and studios. Clare’s gift is her willingness to share knowledge generously and her ability to explain concepts in simple, clear ways. Her mission is to support the potential in all students/teachers and to keep the spirit of Joe and Romana alive in her work. Follow Clare at www.progressivebodyworksinc.