Jul 24
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.”
