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 position

• 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.”

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Other Advanced Pilates Reformer Short Spine Massage Examples:

• Pilates Anytime | Pilates Reformer  Workshop -Featuring Jennifer Kries

REFORMER: Tendon Stretch

The innovative exercises developed by popular trainer and gymnast Joseph Pilates focus on strengthening of muscles that help you to maintain a symmetrical and revitalized body. There are two main ways of performing Pilates exercises. The first one is floor exercises on a mat using your body weight and is called Pilates Mat work. The second is using specific pieces Pilates equipments that were designed by Joseph Pilates to assist and resist his students through ranges of motion and get them strong enough so they could do the Pilates Mat work properly.

This equipment includes the Pilates Reformer, Pilates Cadillac, Pilates Chair, Pilates Barrel, Pilates Circle,  Pilates Spine Corrector,  Pilates Ped-o-pull  and several others.

Today we will be focusing on the main piece of Pilates equipment called the Pilates Reformer.  We will go over some of the main features of this important exercise equipment, the history as well as the benefits of performing exercises on a Pilates Reformer.

Features

Pilates Reformer is th central piece of Pilates equipment is also commonly used tool for exercises by both men and women, young and old.

The Pilates Reformer should ideally have the following characteristics:

• strong wood, aluminum, steel or composite frame
• sliding platform with mat
• soft rollers
• elastic cords
• pulleys
• ropes
• headrest
• straps
• foam pads
• padded cushion
• non-slip frame caps
• foot bar
• wheels
• stand(optional)

The Pilates Reformer has a sliding platform attached with springs at one end and it can be moved by pulling on ropes or pushing off from a stationary foot bar. The nickel-plated steel springs glide smoothly or move back and forth on the rollers. The springs are used for resistance instead of weights. These springs provide variable or measured resistance — from light to heavy — to the muscles while exercising. The springs offer more resistance at the strongest point of muscle contraction and less resistance at the starting and finishing point. This type of resistance reduces stress on the tendons and ligaments in the body. The swivel pulleys allow variable angles of resistance as you can pull the ropes easily in any direction. The rope length adjusts swiftly and easily with nautical cam cleats. The curved head and shoulder help to stabilize your body and refine breathing patterns. The adjustable straps allow you to locate the proper arm and leg positions. The wheels move in vertical and horizontal way. The two-position headrest is upholstered with synthetic leather and helps in making the movements smooth. While the headrest can usually be set in two positions, the foot bar could be kept in four positions. The non-slip frame caps keep the strong steel frame in place when you are performing exercises.

You can perform a wide variety of exercises in different positions: standing, sitting, kneeling or lying down. There are a variety of Pilates Reformers available in the markets which come with a wide array of attachments to make your workouts safe and effective. You can also get a special Pilates Stand.

Specifications

The ideal size of the Reformer can be:

• Length: 88 inches
• Width: 24 inches
• Height: 37 inches
• Weight: 129 lbs
• Mat: height 10 inches, Length 97 inches, Width 23 inches
• Foot bar height: 21 inches
• Small platform height: 6 inches.

Among the accessories, you can opt for:

• Padded foot bar (26 inches x 18 inches)
  
• Standing platform which can also work as a storage box for handles, loops etc (22 inches x 7 inches)
  
• Pair of cotton loops and pair of handles
  
• Risers with adjustable pulleys (pulleys can be elevated from 2 to 13 inches).

Benefits

There are numerous benefits of performing various exercises on this important tool. It not only facilitates workouts without unwanted stress on the joints, it also allows you to do certain specific exercises in case you have a minor injury. The exercises on Pilates Reformer can be done by sportspersons to augment their performance in different sporting activities. You can get the required relief from fatigue and stress after long traveling. It can also be done by women in their initial stage of pregnancy under the guidance of an expert. All exercise performed on a Pilates Reformer help to correct muscular-skeletal imbalances. In essence, it can make you feel rejuvenated.

It will help you to gain:

• slender and longer muscles
• strong shoulders
• strong chest
• better biceps and triceps
• leaner calves
• slimmer hips
• slimmer thighs
• tighter buttocks
• firm abdominals
• refined breathing patterns
• increased flexibility
• correct postures
• better mind-body coordination

Specific Benefits:

• Pilates Reformer exercises can be done by anyone irrespective of age and sex. If you have normal health, these exercises perk up your trunk, pelvis and shoulder girdle. It improves breathing patterns, corrects spinal and pelvic alignment. It streamlines the control over movements of the body.
  
• It develops an athlete’s core or deep abdominal muscles along with those muscles that are closest to the spine. It makes the athletes more agile and boosts their performance. It also helps prevent injury through proper mind-body coordination.
  
• For those suffering from Diabetes type I or type II, regular exercise on Pilates Reformer can help to control their blood sugar level.
  
• For those suffering from bone problems or osteoporosis, appropriate exercises on Pilates Reformer can help to improve their balance and overall functioning of the body.
  
  
• For those having heart problems, suitable Pilates Reformer exercises can be done under the guidance of experts. It can streamline the blood supply and improve the overall functioning of the body.
  
• For pregnant women, suitable Pilates Reformer exercises can be done under the guidance of experts. It can improve blood circulation, muscular relaxation and boost energy level.
  
• For those having back, hip or knee problem, Pilates Reformer with a special stand can be more useful.

Thus, the Pilates Reformer is a vital equipment to revitalize your body. It’s a sure way to keep you shapely and healthy.  If you suffer from any medical condition, remember to consult with your physician or medical counselor before exercising using the Pilates Reformer.

“Pilates is the best. I’ve tried every form of exercise, but Pilates really elongates your muscles. Of course, every girl says they don’t want to build their legs, and this doesn’t build at all. It really lengthens the muscles. I do Pilates a lot. I do Pilates four times a week, I definitely have to work out. I’m not one of those girls that can eat whatever I want and still weigh 100 pounds. Pilates was originally designed for dancers, so you do a lot of plies on the machines. It really works your buns and thighs. It’s great!!”

I’ve found that Pilates is the best work-out. And also the elliptical for cardio. I have an elliptical machine at home, and also I have a Pilates instructor and a Pilates Reformer. When I’m really consistent, I work out on the Pilates Reformer four or five times a week. I found that after having two babies, that was the best exercise for getting back into shape.

The mother of two has a history of back and neck pain but she’s finally found a workout that strengthens her body to help prevent those aches. “Pilates is the only exercise that doesn’t aggravate my back,” says Richards. In addition to feeling better, Denise is also happier with the way she looks. “Pilates was the only workout that made my belly flat again after having two kids,” says Richards. “I just love it.”

Pilates is part of my lifestyle. “I don’t work out only when I’m preparing for a project or shoot or bikini season. Exercising is part of my routine. That’s an hour of time to myself, unless the girls come in, but that’s okay too. That’s the luxury of working out on a Pilates Reformer at home.

Denise Richards trainer, Mari Pratt of Better Body Pilates in LA, shows us how they spin Pilates moves on the Pilates Reformer together with Pilates Mat Exercises to keep Denise in amazing shape. Then, Pilates Professional Mari Pratt gives you tips on how you can recreate the same exercises at home. These are some great Pilates Mat Moves moves to incorporate into your home Pilates routine!
Denise Richards “I aleays feel better mentally and physically after I do Pilates.”

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.”

Peak Pilates New State-Of-The-Art Pilates Reformer System

Introduction

The innovative exercises developed by popular trainer and gymnast Joseph Pilates focus on strengthening of muscles that help you to maintain a symmetrical and revitalized body. There are two main ways of performing Pilates exercises. The first one is floor exercises on a mat using your body weight and is called Pilates Mat work. The second is using specific pieces Pilates equipments that were designed by Joseph Pilates to assist and resist his students through ranges of motion and get them strong enough so they could do the Pilates Mat work properly.

This equipment includes the Pilates Reformer, Pilates Cadillac, Pilates Chair, Pilates Barrel, Pilates Circle, Pilates Spine Corrector, Pilates Ped-o-pull and several others.

Today we will be focusing on the main piece of Pilates equipment called the Pilates Reformer. We will go over some of the main features of this important exercise equipment, some exercises as well as the benefits of performing exercises on a Pilates Reformer. View this informative You Tube Video and discover all about the Anatomy Of A Pilates Reformer from Pilates professional Melissa Macourek

Features

Pilates Reformer is th central piece of Pilates equipment is also commonly used tool for exercises by both men and women, young and old.

Below are the different parts of the Pilates Reformer along with a Great You Tube Video explaining the anatomy of the Pilates Reformer.

The Pilates Reformer has a sliding platform attached with springs at one end and it can be moved by pulling on ropes or pushing off from a stationary foot bar. The nickel-plated steel springs glide smoothly or move back and forth on the rollers. The springs are used for resistance instead of weights. These springs provide variable or measured resistance — from light to heavy — to the muscles while exercising. The springs offer more resistance at the strongest point of muscle contraction and less resistance at the starting and finishing point. This type of resistance reduces stress on the tendons and ligaments in the body. The swivel pulleys allow variable angles of resistance as you can pull the ropes easily in any direction. The rope length adjusts swiftly and easily with nautical cam cleats. The curved head and shoulder help to stabilize your body and refine breathing patterns. The adjustable straps allow you to locate the proper arm and leg positions. The wheels move in vertical and horizontal way. The two-position headrest is upholstered with synthetic leather and helps in making the movements smooth. While the headrest can usually be set in two positions, the foot bar could be kept in four positions. The non-slip frame caps keep the strong steel frame in place when you are performing exercises.

You can perform a wide variety of exercises in different positions: standing, sitting, kneeling or lying down. There are a variety of Pilates Reformers available in the markets which come with a wide array of attachments to make your workouts safe and effective. You can also get a special Pilates Stand.

Specifications

The ideal size of the Reformer can be:

• Length: 88 inches
• Width: 24 inches
• Height: 37 inches
• Weight: 129 lbs
• Mat: height 10 inches, Length 97 inches, Width 23 inches
• Foot bar height: 21 inches
• Small platform height: 6 inches.

Among the accessories, you can opt for:

• Padded foot bar (26 inches x 18 inches)
  
• Standing platform which can also work as a storage box for handles, loops etc (22 inches x 7 inches)
  
• Pair of cotton loops and pair of handles
  
• Risers with adjustable pulleys (pulleys can be elevated from 2 to 13 inches).

Benefits

There are numerous benefits of performing various exercises on this important tool. It not only facilitates workouts without unwanted stress on the joints, it also allows you to do certain specific exercises in case you have a minor injury. The exercises on Pilates Reformer can be done by sportspersons to augment their performance in different sporting activities. You can get the required relief from fatigue and stress after long traveling. It can also be done by women in their initial stage of pregnancy under the guidance of an expert. All exercise performed on a Pilates Reformer help to correct muscular-skeletal imbalances. In essence, it can make you feel rejuvenated.

It will help you to gain:

• slender and longer muscles
• strong shoulders
• strong chest
• better biceps and triceps
• leaner calves
• slimmer hips
• slimmer thighs
• tighter buttocks
• firm abdominals
• refined breathing patterns
• increased flexibility
• correct postures
• better mind-body coordination

Specific Benefits:

• Pilates Reformer exercises can be done by anyone irrespective of age and sex. If you have normal health, these exercises perk up your trunk, pelvis and shoulder girdle. It improves breathing patterns, corrects spinal and pelvic alignment. It streamlines the control over movements of the body.
• It develops an athlete’s core or deep abdominal muscles along with those muscles that are closest to the spine. It makes the athletes more agile and boosts their performance. It also helps prevent injury through proper mind-body coordination.
• For those suffering from Diabetes type I or type II, regular exercise on Pilates Reformer can help to control their blood sugar levelFor those suffering from bone problems or osteoporosis, appropriate exercises on Pilates Reformer can help to improve their balance and overall functioning of the body.
• For those having heart problems, suitable Pilates Reformer exercises can be done under the guidance of experts. It can streamline the blood supply and improve the overall functioning of the body.
• For pregnant women, suitable Pilates Reformer exercises can be done under the guidance of experts. It can improve blood circulation, muscular relaxation and boost energy level.
• For those having back, hip or knee problem, Pilates Reformer with a special stand can be more useful.

Thus, the Pilates Reformer is a vital equipment to revitalize your body. It’s a sure way to keep you shapely and healthy. If you suffer from any medical condition, remember to consult with your physician or medical counselor before exercising using the Pilates Reformer.