Issue #478
Wednesday, January 28, 2026
Backbend on the Reformer
Part 1
The Prep
by Brett Miller
Anyone who knows me knows that I have a love affair with backbends. I truly believe they are among the most vital movements you can practice. I find that Joseph Pilates was very wise to say, “You are only as old as your spine.” To me, bending backward is the secret to keeping that spine young, resilient, and vibrant.
This is the first in a series of articles where I’ll break down the Backbend on the Reformer as I teach it. We start with a foundational preparation. While the “bend” in this first step is subtle, the movement is elegant, expressive, and provides a beautiful challenge.
Prepare the Reformer by putting the foot bar, the carriage in as close as ít can be to the foot bar. I put on quite a heavy amount of springs, in my Stott Reformer I put 2 red (full strength) springs.
Ok, now we are ready.
Mount the reformer by standing on your knees facing the back of the reformer, your knees should be pressing against the shoulder rests.
Take a moment to feel a long, tall spine. Imagine your head balanced perfectly at the top of a long pole. Engage your powerhouse gently. Just this sensation of stability is a pleasure—take a second to enjoy it.
Extend your right arm forward, palm facing up. While maintaining that upright length, twist slowly to the right. Notice how wide your back feels here. This simple rotation is quite expressive, so enjoy.
Brett Miller is the founder of Pilates Intel, he started his professional life in the world of ballet, working with various companies in the US. Later on he moved to New York and branched out into modern along with the ballet. Since then, he has lived in Finland and now in Stockholm Sweden.
Brett became a Pilates instructor in 2005 and has been teaching ever since. The intelligent technique that Pilates is, and the chance to continue to be physical, attracted him to this field after being so long in the dance world.