3 exercise videos on Reformer

https://www.youtube.com/watch?v=Po8wLqh5m4I

 

Here are 3 Pilates exercises on the Reformer 

 

The first exercise on Reformer is the Footwork series

1 - Toes, V-shaped Pilates feet,

2 - Arches - Arching your feet,

3 - Heels - On the heels of flex feet,

4- Tendon Stretch - Stretch the tendons when flexing the feet in flex and toe-off.

 The Footwork warm up, align the body and strengthen the legs. They strengthen the lower body (legs, calves and thighs) and the abdominal muscles (Power House).

 

Caution: 

- If the centre (abdominals are not contracted), implusion will only be in the legs.

- If you forget the fluidity of the movement and the rib breathing,

- The transition to the next exercise should be smooth, closing the carriage and lifting each foot to part of the abdominal muscles (Power House)

- Prevent the trolley from slamming on its return.

 

Pathologies

- Knee conditions that involve a change in movement.

- Foot pathologies in general (Morton's syndrome, arteriosis:::)

 

The Arabesque - Advanced Exercise 

- Scapular and pelvic stabilisation, pelvic dissociation.

- Strengthening of the Power House (Abdominals)

- Hamstring stretch,

- Strengthening and stretching of the hip flexors

 

Attention 

- Keep the pelvis aligned,

- Do not lose the "C" spine,

- Keep the shoulders away from the ears,

- No hyperextension of the elbows and knees,

- Slide the shoulder blades towards the coccyx,

- Do not open the trolley in the initial position,

- Do not lower the leg when closing the trolley,

- Keep the tibia parallel to the ground.

 

Pathologies

- Shoulder injuries,

- Pregnant women

- Problems with wrists,

- Osteoporosis,

- Morton's Syndrome or other lesions/pathologies of the peid's fingers/Mátatarses, flat feet.

 

The Control Back - Advanced Exercise

- Scapula and pelvic stabilisation, dissociation of movement.

- Strengthening of the Power House (Abdominals)

- Strengthening of the arms.

 

Caution :

- Keep the hips in line,

- Looking forward,

- Slide the shoulders towards the coccyx,

- Do not lower the pelvis when lifting the legs,

- Keep the column stable.

 

Pathologies

- Artrosis in the shoulders, shoulder injuries,

- Osteoporosis,

- Entitled women,

- Hip prosthesis,

- Wrist problems.