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Reformer 1 Flashcards

1
Q

What are the spring weights?

A

Y= super light.
B= light
R= medium
Green = heavy

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2
Q

Footwork springs and setup.

A

RRB to RRR (RRG)
Foot bar high or low
Headrest as needed.

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3
Q

Footwork purpose

A
  • Strengthen leg muscles including the internal and external rotators, quads, hamstrings, abductors, adductors, calf muscles and ankle stabilizers.
  • develop support for neutral spine
  • teach lumbopelvic stability
  • correct hip, leg, and ankle alignment
  • increase circulation
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4
Q

Footwork precautions.

A

-knee, hip and ankle injuries: Decrease knee and hip flexion by limiting carriage return with footbar adjustments or stopper blocks. Avoid if symptoms increase

-Sensitive feet: Pad the footbar or work with shoes on

-Low back, hip, and SI joint injuries: Use sticky pads so the carriage and pad the shoulder rests to keep the shoulders from jamming into the shoulder rests.

-Pregnancy: Elevate torso or avoid after 16 weeks

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5
Q

Roll down springs and setup

A

R to RB

Footbar: no bar

Straps: Short

Pre-req: Comfortable with spinal flexion

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6
Q

Roll Down purpose

A
  • Strengthen the abdominals
  • stretch the low back
  • strengthen the arms, especially the elbow flexors, and posterior shoulder girdle
  • maintain abdominal support for the low back while in lumbar flexion
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7
Q

Roll Down precautions

A
  • low back, hip and SI Joint problems: limit the range of motion, keep the abs working, and keep the lumbar in slight flexion.
  • Neck and shoulder injuries: don’t roll back very far
  • Pregnancy: caution after 16 weeks
  • AVOID WITH OSTEOPOROSIS, ACTIVE LUMBAR DISC INJURIES and SCIATICA
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8
Q

Supine Arms springs and setup

A

R to RB

Footbar: Any

Straps: Regular

Headrest: As needed

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9
Q

Supine arms purpose

A
  • Strengthen the arms including triceps, lats, lower traps, deltoid, and pec minor (mid back)
  • Strengthen abs
  • Maintain neutral spine
  • Learn to use arms and abs together
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10
Q

Supine arms precautions

A

Low back, hip and SI joint problems: keep the knees into the chest and the low back on the carriage or in a supported neutral position. Rest between exercises.

  • Wrist and elbow injuries: keep the wrists straight, be careful with triceps pulls
  • Neck and shoulder injuries: keep the arms below the shoulders, decrease the range of motion
  • Pregnancy: Elevate torso or avoid after 16 weeks
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11
Q

The Hundred springs and setup

A

R to RR

Footbar: Any

Straps: Regular

Headrest: As needed

Re-req: Ability to do the Hundred on the mat

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12
Q

The Hundreds purpose

A
  • Teach lumbopelvic stability
  • Strengthen abs and hip flexors
  • Increase thoracic flexibility
  • Learn to comment the arms to the core
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13
Q

The Hundreds precautions

A
  • Low back, hip and SI joint problems: keep the knees bent at 90 degrees
  • Neck and shoulder injuries: Support the upper body with a pillow, towels, or a wedge
  • Pregnancy: Avoid after 16 weeks
  • AVOID WITH OSTEOPOROSIS, ACTIVE LUMBAR DISC INJURIES AND SCIATICA
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14
Q

Kneeling abdominals facing back springs and set up

A

Springs: Y to RB

Footbar: no bar

Straps: none

Pre-Req: Comfortable in all fours position

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15
Q

Kneeling abdominals facing back purpose

A
  • strengthen abs
  • improve pelvic stability
  • increase scapular stability
  • strengthen lats, trees minor, serrated anterior, pec major, rotator cuff
  • strengthens hip flexors
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16
Q

Kneeling abdominals facing back precautions

A
  • Sore wrists and hands: pad the frame
  • Low back injuries: Begin with a small range of motion in hip flexion and extension or avoid if symptoms increase.
  • knee injuries: Pad the knees, hold a ball between the knees or avoid.
  • Pregnancy: Caution after 12 weeks
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17
Q

Kneeling abdominals facing front springs and setup

A

Springs: 0 to Y

Footbar: no footbar

Straps: none

Pre-req: comfortable in all fours position

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18
Q

Kneeling abdominals facing front purpose

A
  • Strengthen abs
  • Increase pelvic stability
  • Increase scapular stability
  • Strengthen shoulder and scapular stabilizers including lats, teres major, serrated anterior, pec major, rotator cuff
  • strengthen hip flexors
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19
Q

Kneeling abdominals facing front precautions

A
  • sore wrists and hands: pad the frame or place a sitting box across the footbar end of the carriage frame and place the forearms on the box.
  • low back injuries: begin with a small range of motion in hip flexion and extension or avoid if symptoms increase
  • knee injuries: pad the knees, hold a ball between the knees or avoid.
  • Pregnancy: caution after 12 weeks
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20
Q

Feet in straps springs and setup

A

Springs: RB to RR

Footbar: Low or high

Straps: regular

Pre-req: Adequate hamstring flexibility, ability to stabilize the back

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21
Q

Feet in straps purpose

A
  • strengthen abs
  • strengthen the hamstrings, adductors, deep hip external rotators, gluteus max, hip abductors
  • increase flexibility of the hamstrings, adductors, and hip flexors
  • increase- pelvic stability
  • develop balance in the hip musculature
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22
Q

Feet in straps precautions

A
  • Low back and SI join problems
  • hip flexor injuries and hip arthritis
  • limited hamstring flexibility
  • pregnancy
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23
Q

Long box pulling straps springs and setup

A

Springs: B to RR

Box: long box

Footbar: no bar

Straps: Very short or holding the ropes

Pre-requisite: Ability to prone

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24
Q

Long box pulling straps purpose

A
  • strengthen the back of the body including the lats, teres major, lower traps, erector spinal, glute max, and hamstrings
  • strengthen the abs in a prone position
  • increase scapular stability
  • improve leg and torso alignment
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25
Long box pulling straps precautions
- shoulder injuries - elbow injuries - wrist and hand injuries - back injuries - pregnancy
26
Long box overhead press and swan springs and setup
Springs: B to RR Box: long Footbar: low or extra low for overhead press, high or extra high for swan Straps: none Pre-req: ability to prone
27
Long box overhead press and swan purpose
- strengthen the posterior shoulder, torso, hips and legs - strengthen and stretch the abs - strengthen the triceps and pec major - increase scapular stability
28
Long box overhead press and swan precautions
- shoulder, elbow, and wrist injuries - back injuries - pregnancy
29
Short box abdominals springs and setup
Springs: all springs Box: short Footbar: noo bar Straps: foot strap Pre-req: Reformer roll downs, Cadillac roll downs
30
Short box abdominals purpose
- strengthen abs - strengthen the back extensor muscles (esp in flat back version) - stretch the low back (esp in the round back version) - teach balanced strength between abs and back extensors
31
short box abdominals precautions
- low back and SI joint issues - neck injuries - shoulder injuries - pregnancy - AVOID WITH OSTEROPOROSIS
32
Bridging and Pelvic lift springs and setup
Springs: RR to RRR Footbar: High Head Rest: Down Pre-requisite: Matt Pelvic press
33
Bridging and Pelvic Lift purpose
- strengthen the gluteals, hamstrings, and back extensors - increase the flexibility and articulation of the spine - teach lumbopelvic pelvic stability - teach balanced abdominal and lumbar strength
34
Bridging and Pelvic Lift Precautions
- Osteoporosis - low back and SI issues - Knee injuries - pregnancy
35
Knee stretch springs and setup
Springs: RB to RRR Footbar: low or high Pre-req: comfortable in all fours position
36
Knee stretch purpose
- Strengthen quads, hamstrings, gluteals - strengthen abs - increase pelvic stability - Increase scapular stability
37
Knee stretch precautions
- shoulder, rm and wrist injuries - low back injuries - knee injuries - pregnancy
38
Elephant springs and setup
Springs: R to RB Footbar: high (tighter clients) low (looser clients) Pre-req: comfortable in starting position
39
Elephant purpose
- strengthen abdominals (round back) - increase back, hamstring, and calf flexibility - Increase scapular stability - strengthen hip flexors (flat back)
40
Long stretch springs and setup
Springs: R to RR Footbar: low or high Headrest: Up Pre-requisite: Comfortable in plank position on the mat
41
Long stretch purpose
- strengthen the torso including the abs, erector spinal, glue max, adductors and shoulder girdle - strengthen scapular stabilizers including serrated anterior, lower trap and pec major - increase scapular stability
42
Elephant precautions
- shoulder, arm, and wrist injuries - tight hamstrings - low back injuries - knee injuries
43
Long stretch precautions
- shoulder, arm, and wrist injuries - pregnancy
44
Up stretch springs and setup
Springs: R to RR Footbar: low or high Head rest: up Pre-requisite: Reformer long stretch
45
Up stretch purpose
- strengthen the torso including abs, erector spinal, glute max, adductors,, and should girdle - increase scapular mobility - strengthen scapular stabilizers including serration anterior, lower trapezius, and pec major - improve coordination
46
Up stretch precautions
- shoulder, arm, and wrist injuries - pregnancy
47
Arm work facing straps springs and setup
Springs: B to RR Footbar: no bar Straps: very short, short, or regular Box: long or none Pre-req: comfortable in starting position
48
Arm work facing straps purpose
- strengthen arm and shoulder muscles including rotator cuff, brachialis, biceps, pec major, lats and deltoids - strengthen scapular stabilizers including serrated anterior, traps, and rhomboids. - increase torso stabilization - Improve sitting posture
49
Arm work facing straps precautions
- shoulder arm and wrist injuries - low back injuries
50
Arm work facing footbar springs and setup
Springs: B to RB Footbar: none Straps: regular Box: short or none Pre-req: ability to sit comfortably
51
Arm work facing footbar purpose
- strengthen arm and shoulder muscles including brachialis, biceps, triceps, pec major, lats, rotator cuff, deltoids - strengthen scapular stabilizers including the serrated anterior, traps, and rhomboids - increase torso stabilization - improve sitting posture
52
Standing/side splits springs and setup
Springs: Y to R Footbar: no bar Other: standing platform (if needed) Pre-requisite: ability to stand comfortably
53
Standing/side splits purpose
- strengthen leg and hip muscles including hip adductors, abductors, and external rotators along with quads and hamstrings - improve balance - improve standing posture
54
Standing/side splits precautions
- knee injuries - balance problems - SI joint problems - pregnancy
55
Lunges springs and setup
Springs: B to R Footbar: High
56
Lunges purpose
- stretch the anterior hip including spots, ilacus, rectus femoris and sartorius - stretch the abdominals
57
Lunges precautions
- low back injuries, SI joint dysfunction and anterior hip strains - pregnancy
58
Side stretch/ Mermaid springs and setup
Springs: B to R Footbar position: high to low
59
Side stretch/ Mermaid purpose
- stretch the lateral torso including QL, lats, internal and external obliques, and intercostals - stabilize scapulae
60
Side stretch/ Mermaid precautions
- shoulder and neck injuries - knee and hip injuries - pregnancy
61
Cleopatra springs and setup
- Springs: B to R - Footbar position: high or low
62
Cleopatra purpose
- stretch the lateral torso including QL, lats, internal and external obliques and intercostals - stabilize scapulae
63
Cleopatra precautions
- shoulder and neck injuries - knee and hip injuries - pregnancy

Balanced Body Pilates (7 decks)

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