Category Archives: Pilates Reformer Exercises

SHORT SPINE MASSAGE

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Advanced Pilates Reformer

SHORT SPINE

SPINAL ARTICULATION:  FLEXION
Springs:  2 Heavy or more
Repetitions: 3-5
Contraindications:  Cervical or Lumbar Disc Protrusion; osteoporosis

 

Starting Body Position:  Supine with feet in straps; headrest must be in down positionAdvanced-Pilates-Reformer-SHORT-SPINE

  • Neutral Spine                                                    
  • Knees and hips flexed

Action

  • Inhale to prepare
  • Exhale while articulating the spine by lifting the hips up from the carriage with legs reaching toward ceiling
  • Inhale while flexing knees and hips and drawing the knees in toward the face
  • Exhale while articulating the spine down onto the carriage and not allowing the feet to move in space
  • Inhale while pressing the tailbone onto the carriage while lengthening the hamstrings
  • Exhale and repeat

Purpose

  • Strengthens powerhouse muscles; targets the deep transversospinalis
  • Stretches hamstrings
  • Articulates the spine; massages and lengthens the lumbar paraspinals
  • Reduces hyperlordosis

Watchpoints

  • Shoulder elevation
  • Lack of core engagement
  • Lack of core control (may need assistance in guiding the legs vertical to ceiling)
  • Bodyweight on the cervical spine
  • Head and shoulders popping up as spine articulates down

Cues

  • “Lengthen your legs out of your hips as if you could touch the walls and ceiling with toes.”
  • “Roll your spine up and down as if it were a wheel.”
  • “Raise and lower the vertebrae one bone at a time like beads on a necklace.”

 Other Advanced Pilates Reformer Short Spine Massage Examples:

Pilates Reformer TENDON STRETCH

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TENDON STRETCH:

Basic Pilates Reformer Exercise

Springs: 3 Heavy or more

Repetitions: 10x each orientation

Contraindications: Hip, knee, and ankle injuries

Starting Body Position: Supine with knees extended

  • 1. Tendon Stretch: Pilates First Position with metatarsal pads in contact with the footbar; feet plantar flexed.
  • 2. Tendon Stretch: Neutral Leg Alignment (feet and legs parallel and aligned with the ASIS) with metatarsal pads in contact with the footbar; feet plantar flexed

Action : Pilates Reformer TENDON STRETCH

  • Inhale while sinking heels under the bar in dorsi-flexion
  • Exhale while plantar flexing the feet to push the carriage away from the footbar
  • Inhale while dorsi-flexing the feet under the footbar to return the carriage closer to the footbar

Purpose : Pilates Reformer TENDON STRETCH

  • Increases muscular strength and endurance of the calves and feet
  • Lumbopelvic stability
  • Strengthens powerhouse muscles
  • Lengthens the muscles of the calves
  • Ankle joint mobility

Watchpoints : Pilates Reformer TENDON STRETCH

  • Chin jutting (raise headrest to tip chin down and lengthen the neck extensors)
  • Shoulder elevation or protraction (shoulder blades should relax down the back)
  • Hyperlordosis of lumbar spine and/or posterior pelvic tilt (change footbar position)
  • Lack of core strength: unable to maintain stability through pelvis and lumbar spine
  • Poor alignment of the legs and feet

Cues : Pilates Reformer TENDON STRETCH

  • “Inhale energy into the body and then convert the energy into muscular engagement as you press it down from the powerhouse and out through the legs and feet.”
  • “Do not smash the grape under the low back as the feet press the carriage away.”
  • “Imagine you could push the footbar against the wall.”
  • “Lengthen the legs out of the hips without locking the knees.”
  • “Imagine your heels sinking into the sand.”