Video - Reformer Exercise - The OverHead
https://www.youtube.com/watch?v=GnC49-C2YUk&t=7s
Reformer Exercise - The OverHead
The objectives :
- Flexibility of the spine,
- Dissociation of movement.
The benefits :
- Controlling the body in space against gravity
- Improves intermuscular and intramuscular coordination at the spinal joint
- Improves the strength of the triceps in isometrics.
Attention :
- Lifting the head from the headrest
- Do not use arm strength,
- Do not connect the Power House (abs) during the entire movement
- Do not rest your palms on the trolley,
- Do not use the power house (abs) to bring the legs back. Do not control the movement and also on the way back to the starting position.
Contraindications :
- Avoid if you have herniated discs
- Pregnant women,
- Osteoporosis
Lying on your back - Head resting on the lowered headrest - Handles in hands, arms stretched to the ceiling - Legs stretched perpendicular to the floor, feet pointed. Position 1 - On the exhale, connect the centre (Power House - abdominals) - bring the legs back and lower the arms onto the carriage keeping the legs together, parallel to the chest, feet pointed. On the inhale, keep the centre connected - spread the legs hip width apart, feet flexed. On the exhale, bring the legs parallel to the chest, feet flexed to stretch the hamstrings - Press the arms, especially the triceps while keeping the core active so the head does not lift. Return to the starting position. 3 times Position 2 - On the exhale, connect the centre (Power House - abdominals) - bring the legs back, hip width apart, feet flexed and lower the arms onto the cart keeping the legs apart, feet flexed parallel to the chest. On the inhale, keep the centre connected - close the legs, parallel to the chest, feet flexed. On the exhale, bring the legs together, parallel to the chest, feet flexed to stretch the hamstrings - Press the arms, especially the triceps while keeping the centre active so that the head does not lift. Return to the starting position. 3 times
