Stretch
Mermaid
Benefits
- ✓Stretches the intercostal muscles and lateral fascia
- ✓Improves lateral spinal flexibility
- ✓Opens the ribcage for deeper breathing
Instructions
- 1.
Starting position
Sit sideways on the reformer with legs crossed or tucked to the side. Place one hand on the foot bar. The other arm is alongside the body. Springs are set to 1 for smooth movement.
- 2.
Lateral stretch
Exhale and push the foot bar sideways, tilting the body in the opposite direction. Raise the free arm overhead, following the line of the body. Feel the stretch along the entire lateral line.
- 3.
Return and repeat
Inhale and slowly return to an upright position. Repeat 5–8 times on each side. The movement should be smooth and elegant, following the breath.
Modifications & Equipment
Equipment needed
With a sitting pad
If sitting on the reformer is difficult, use a pad for extra height. You can also perform the exercise standing.
Iyengar variation
Sit on a folded blanket so the spine can lift without collapsing into the lower back. Keep both sitting bones grounded, widen the ribs, and if the shoulder or neck is sensitive, use a wall or block under the hand for support. For tighter students: shorten the side bend and focus on length through the opposite waist before moving into a deeper arc.
Common mistakes with Mermaid
The three most common mistakes: (1) hiking one shoulder up, (2) collapsing the lower ribs, (3) twisting instead of side-bending. The fix: keep both shoulders broad and relaxed, press evenly through both sitting bones, and reach up before leaning over. If the top arm pulls the torso forward, lighten the hand support and return to a more vertical spine.
⚠Contraindications
- •Acute shoulder pain — adapt the range of motion
Frequently Asked Questions
Is Mermaid suitable for people with scoliosis?
Mermaid can be very beneficial for scoliosis, as it stretches the lateral musculature and improves spinal symmetry. Work with an instructor who will adapt the exercise for your specific type of scoliosis.
Can I do Mermaid at home without a reformer?
Yes, Mermaid can also be performed on a mat, sitting on the floor. The reformer adds smoothness and controlled resistance, but the lateral stretch can be achieved without equipment too.
Related Exercises
Short Spine
Short Spine is a classic stretching exercise on the reformer that massages the spine and improves flexibility of the entire posterior chain.
Stomach Massage
Stomach Massage is a series of reformer exercises that massage the abdominal organs and strengthen the core while improving spinal flexibility.