Reformer Flashcards
What is the level one reformer order?
- Footwork
- The Hundred
- Leg Circles
- Frog
- Stomach Massage Series:
Round, Hands Back, Reaching, Twist - Breast Stroke: Beginner
- Short Box Series
Round, Flat, Side Stretch, Twist/Reach, Tree - Elephant
- Knee Stretch Series:
Round & Arched - Running
- Pelvic Lift
- Standing Hip Stretch
Footwork (springs, reps, footbar)
footbar up | headrest up
2R1B or 3R 10x
1) Pilates V
2) Arches
3) Heels
4) Tendon Stretch
Footwork (purpose)
how to teach and hands-on cues
Purpose:
- Warmup
- centering
- pilates stance
- gait pattern
Toes (1st position)
FUNCTIONS & TARGET MUSCLES
* Strengthens quads, hamstrings, hip adductors, and hip external rotators
Starting Position— 10 repetitions each position
Lying on back with head on headrest, place toes on the bar with feet in Pilates “V” with heels together and toes apart. Arms reaching long down carriage.
- inhale press carriage out
- exhale bring carriage in with control
ALIGNMENT CUES & OBSTACLES
- Mantain neutral pelvis
- Do not over rotate at ankle or hip, keep knees no wider than carriage
- Feel low glutes working on push and helping to control the carriage home
- Feel inner thighs reach toward one another to straighten legs
- Do not lower heels while pushing carriage out
- To cue hamstrings, pull sit bones together on the way out, and pull in from the hamstrings to bring the carriage home—think: 50% hamstrings, 50% quads
Arches
Starting Position—10 repetitions Lying on back with head on headrest, place your feet on the bar just below the ball of your foot (at the high part of the arch), and wrap toes around bar with ankles, knees, and inner thighs squeezing together. Find the place on your foot where you feel “maximum wrappage,” so that your foot really wraps around the bar.
ALIGNMENT CUES & OBSTACLES
- Focus on hamstrings pulling carriage home— think: heel-hamstring connection
- Imagine you’re making a C-Curve with your foot—pointing your toes while flexing your heels. But keep foot lengthened and relaxed— **don’t cramp your feet! **
- Pull medial ankles together to cue inner thighs
Heels
Starting Position—10 repetitions Lying on back with head on headrest, place heels on bar with flexed feet— toes flexed back in dorsi-flexion
FUNCTIONS & TARGET MUSCLES
* Strengthens quads, hamstrings, and dorsiflexors
* Great exercise for clients who wear high heels
ALIGNMENT CUES & OBSTACLES
* Best Footwork exercise to cue the hamstrings—think: heel-hamstring connection
* **To help client feel hamstring engagement, place your hands under your client’s heels and have them press down onto your hands as they press the carriage away
* Really flex your feet and pull your toes back
* Reach big toe metatarsal (bone)forward and pull pinky toes back to cue inner thighs and peroneals and to correct ankle supination
IMAGINE…you are standing on a floor.
Tendon Stretch
FUNCTIONS & TARGET MUSCLES
* Strengthens and stretches plantar flexors
* Teaches ankle stability—great for ankle rehabilitation
Starting Position—10 repetitions
Lying on back with head on headrest, place toes on bar with heels lifted (similar to relevé in dance)
1. Inhale initiating from abs, press carriage out and stay
2. exhale take 3 counts to lower heels under footbar, stretching out calves & Achilles tendon
3. inhale lift heels for 3 counts
4. On final lowering of heels instructor can pull heels further past footbar for deeper stretch
ALIGNMENT CUES & OBSTACLES
- Keep ankles stable in plantar flexion by keeping weight equally distributed between big toe and pinky toe
- The movement should be smooth, slow and sustained—don’t drop the ankles down
- Keep even weight on all 10 toes
The Hundred
springs, reps, footbar, headrest
footbar down | headrest up
2R 100 reps
The Hundred
purpose
FUNCTIONS & TARGET MUSCLES
* Warms up the body
* Circulation and oxygenation of blood
* Strengthens abdominal muscles, hip flexors, deep neck flexors, and lats
* Challenges coordination—pump arms in rhythm with breath while maintaining torso stability
* Teaches percussive breathing
The Hundred
How to teach, modifications, and hands on cues
Starting Position—10 sets of 10 breaths
Place hands in loops with fingertips toward sky. Elbows are bent
to 90°. Legs in Table Top Position. Shoulders about an inch away from shoulder rests.
TECHNIQUE:
1. Inhale to prepare.
2. Exhale curl chin toward sternum using abdominal
work and neck flexors, until just the inferior border (tip)
of shoulder blades are on the mat. Extend legs to 45
degrees, Pilates V, while maintaining neutral alignment. Press
the arms long.
3-4. Inhale/Exhale
Inhale through nose smoothly for 5 arm pumps. Exhale percussively through the mouth for 5 arm pumps making a “sh–sh” sound. Lumbar spine is deeply imprinted on mat and inner thighs are pulling together.
Do a series of 10 breaths: inhaling through the nose
for 5 counts and exhaling through the mouth for 5
counts. Repeat 10x.
ALIGNMENT CUES & OBSTACLES
* On each round of exhales, deepen abdominal engagement and come up higher to maintain Pilates Abdominal Position
* Do not just use rectus abdominis (6-pack abs)—keep pulling navel to spine to protect the low back
* Keep length in arms while pumping, reaching through fingers and pressing into resistance of lats
* Keep upper body stable—do not let upper body rock with arm pumps and try to keep carriage as still as possible
MODIFICATIONS:
* Beginner: Keep legs in tabletop and start without straps
* Intermediate: Only 50 pumps with legs long and holding straps
* Advanced: Legs lower than 45°
* Keep head raised on pillow if client has neck problems
Turning out legs helps engage pelvic floor and strengthen legs
- Obstacles: Weak abs and weak hip flexors, tight upper back
Leg Circles
springs, reps, footbar, headrest
footbar down | headrest up
2R 5x ea direction
Leg Circles
purpose
- Open hip joint (ROM/mobility)
– think hip joint flexibility & health - Stabilizing pelvis & hips
- working in neutral spine
- control of abs
Not about strength, but more about precision and control
Leg Circles
How to teach, modifications, and hands on cues
Starting Position
Lie supine with head on headrest. Place one foot on frame of reformer, other leg in tabletop. Push away from platform, placing strap on arch of foot and then place strap on other foot. Bring legs to sky, slightly forward of 90° (sacrum should be flat on carriage). Pilates V.
TECHNIQUE:
1. Inhale lengthening down, open the legs to shoulder width apart, circle around and up, bringing inner thighs together at top then press the legs downward keeping the hip in neutral alignment.
2. From the inner thighs draw the legs together.
3. Exhale from the abdominals, lift the legs upward
to the starting position. Repeat 5x.
4. Reverse the direction 5x
HANDS ON:
Guide legs with hands on heels
Frog
springs, reps, footbar, headrest
footbar down | headrest up
2R 6x
Frog
purpose
FUNCTIONS & TARGET MUSCLES
* Strengthens adductors, quads, hamstrings, and external hip rotators
* Challenges abdominals to maintain Neutral Spine with legs in motion
* Working symmetrical alignment of the hips
* Activating inner thighs & gluteals
* Developing psoas/abdominal balance
Frog
How to teach, modifications, and hands on cues
Starting Position—
Feet in loops. Legs bend into a frog position with hips in external rotation, feet flexed with heels together (Pilates V), knees in line with shoulders.
TECHNIQUE:
1. Inhale with abdominals pulling toward spine and engaging deep inner thigh muscles, press through the heels as legs extend to 45°. Maintain heel connection and Neutral Spine.
2. Exhale Return to Starting Position, resiting the springs, without flexing lumbar spine or losing neutral. Navel pulls deeper into spine.
ALIGNMENT CUES & OBSTACLES
* Keep legs at consistent angle—no wavering up and down
* Don’t snap knees straight—keep heels together to prevent knee hyperextension
* Don’t let hips roll to parallel when knees straighten—use the low glutes
* Keep knees outside of ropes and if ropes are banging into knees, raise legs by flexing more at hips
HANDS ON
* Instructors can place hands on client’s heels to give resistance and help client feel where their legs are in space, reach feet to hands
Stomach Massage Series:
Round
springs, reps, footbar, headrest, accessories
footbar up (down) | headrest doesn’t matter
3R or 2R1B 10x
Bodyline footbar is down (bar is usually up for someone extremely flexible in hamstrings or really short)
Stomach Massage Series:
Round
purpose
FUNCTIONS & TARGET MUSCLES
Total body exercise
* Strengthens abdominals while stretching spinal extensors
* Works spine in deep flexion and reinforces concept of C-Curve
* Works hip flexors, external hip rotators, adductors and quads
* Stretches and strengthens plantar flexors and hamstrings
* Work the internal organs
* Enables client to observe knee and ankle alignment through a large Range of Motion
Stomach Massage Series:
Round
How to teach, modifications, and hands on cues
Starting Position—
Place a pad one hand’s distance from front edge of carriage. Sit on the pad just behind the sit bones as close to the front of the carriage as your flexibility will allow. Place the feet in Pilates V on the foot-bar. Bring the spine and abdominals in a deep C-curve, weight is just back of sit bones, hands placed outside of legs, holding onto front edge of carriage with soft elbows. Knees are shoulder-width apart, elbows are wide, and chin rounding towards the sternum, gaze is between legs. Keep a long neck.
TECHNIQUE:
1. Inhale Pull abdominals to spine and deepen the C-Curve as you push away from bar, straightening legs, keeping heels high. Don’t roll behind sit bones.
2. Hold breath lower and lift the heels
3. Exhale Increase abdominal contraction and bend knees to bring carriage in with control.
ALIGNMENT CUES & OBSTACLES
* Knees should follow alignment of the feet— don’t let knees fall open and don’t over rotate at the ankles
* Use abdominals to round spine into deep C-Curve keeping head over pelvis and shoulders over hips
* Keep the feeling of length
* Keep head following the line of the spine (chin rounding toward sternum)
* Keep heels connected during entire exercise
* Externally wrap inner thighs together on way out
* Don’t “hold on for dear life” with hands
* Use abdominals to resist the springs as the carriage comes back in
* It’s called Stomach Massage because you are thinking of massaging your organs with your deep abdominals
- Obstacles: Tight hamstrings, tight/weak low back
- Contraindications: disc dysfunction, osteoporosis
- Modification: If client is tight, move sticky pad and Starting Position farther away from the edge of the carriage
HANDS ON
*Hand on back and hand on abs to encourage C-curve
Stomach Massage Series:
Hands Back
springs, reps, footbar, headrest
footbar up (down) | headrest doesn’t matter
3R or 2R1B 10x
Bodyline footbar is down (bar is usually up for someone extremely flexible in hamstrings or really short)
Stomach Massage Series:
Hands Back
purpose
FUNCTIONS & TARGET MUSCLES
- Engaging the transverse abdominals
- Opening chest while drawing shoulder down the back and working shoulder girdle stabilizers
- Strengthens spinal extensors, engages transverse abdominals in a lengthened position, and psoas which is working to maintain seated position
- Works hip flexors, external hip rotators, adductors, and quads
- Stretches and strengthens plantar flexors and hamstrings
- Enables client to observe knee and ankle alignment through a large Range of Motion
Stomach Massage Series:
Hands Back
how to teach, modifications, and hands on cues
Starting Position— From a rounded position reach arms front, carefully windmill the arms back to the shoulder blocks, opening up the shoulders, keeping elbows soft. Chest is lifted, spine straight with upper back in slight extension. Ribs down, back tall and obliques working.
Think lift torso out of hips
TECHNIQUE
1. Inhale Pull abdominals to spine increasing sense of torso length, push away from bar, straightening legs and keeping heels high.
2. Hold breath lower and lift heels
3. Exhale grow taller and bend knees to bring carriage in
ALIGNMENT CUES & OBSTACLES
* Keep shoulders down and weight off of fingers by lifting the torso with abdominals and back
* Keep heels connected for entire exercise
* Pull inner thighs together as knees straighten
* Exaggerate the straightness of the upper back with a bit of upper back extension
* This is a great exercise for pregnant clients— in 3rd trimester widen feet to 2nd position (heels at the corners of the bar)
* Lengthen out of crown of head and lengthen ribs away from hips
* Don’t lean on arms—keep elbows soft and pointing back
* Each inhale is a chance for torso to lengthen away from pelvis
* Obstacles: Tight hamstrings, weak low back, weak psoas
- Modification: Put a small PhysioBall between clients back and shoulder rest for support if needed
- Modification: Place client farther than a hand’s distance from carriage edge if hips are inflexible and/or low back is really weak
Stomach Massage Series:
Reaching w/ Stretch
springs, reps, footbar, headrest, props needed
footbar up (low) | headrest doesn’t matter
2R 5x
(Bodyline bar is usually up for someone extremely flexible in hamstrings or really short)
Stomach Massage Series:
Reaching w/ Stretch
purpose
- Lengthening the spine
- Opening the lower back
Stomach Massage Series:
Reaching w/ Stretch
setup, how to teach, modifications, and hands on cues
SETUP:
From “Hands Back” have client take one hand and take off a spring. “Drop the middle spring.” Client reaches both hands forward and the teacher can give the client a stretch in preparation for “Reaching”: teacher stands in
front of client on the frame of the Reformer while client
grasps the instructor’s wrists and reaches forward. The
teacher extends up and back for the stretch. Next, sit tall
on the carriage and extend arms forward and upward
on a diagonal with a straight back, feet on foot-bar in
Pilates V
TECHNIQUE
Inhale lengthen back, lifting out of sit bones
Exhale forward and reach long
come in front of reformer and grab onto client’s wrists
Stomach Massage Series:
Twist
springs, reps, footbar, headrest, props needed
footbar up (low) | headrest doesn’t matter| pad
2R 3x ea way
(Bodyline bar is usually up for someone extremely flexible in hamstrings or really short)
Stomach Massage Series:
Twist
purpose
TOTAL BODY EXERCISE w emphasis on obliques
*Strengthens spinal muscles & abdominals in lengthened position
* Working on shoulder ROM
* Works internal and external obliques as well as quadratus lumborum
* Works hip flexors, external hip rotators, adductors and quads
* Stretches and strengthens plantar flexors and hamstrings
* Teaches twisting through ribcage/thoracic spine while stabilizing pelvis
Stomach Massage Series:
Twist
setup, how to teach, modifications, and hands on cues
SETUP:
From “Reaching,” (Toes are on bar in Pilates “V”, hips externally rotated and deeply flexed with knees deeply bent. Spine straight with arms in front of body) maintain a long back position and lengthen out of spine. Lift spine away from pelvis Obliques providing support while chest is lifted
TECHNIQUE
Inhale extend legs while twisting the torso and reaching back with one arm. Arms should be on same plane, middle fingers lined up together in straight line.
Exhale return to center, keeping spine lengthened
Repeat, alternating sides
ALIGNMENT CUES & OBSTACLES
* Legs pressing evenly
* Keep hips anchored on mat
* Cue even feet
* Twist with the torso, NOT shoulder
* * Feel the spine lengthen to create the twist (don’t sink into twist)
* Keep shoulders over hips
* Continuous reach through fingertips
* Keep pelvis square as ribs rotate
* Obstacles: Tight hamstrings, hips, obliques, QL, and/or weak lumbar spine, psoas
- Inflexible clients can move further back on carriage or sit on raised mat
- Weak or kyphotic clients, exercise ball behind back
* Contraindications: Lumbar disc problems, osteoporosis
HANDS ON
* Hold client’s front hand as they rotate and reach away from you (helps keep shoulder over hips and increases spinal twist)
– watch for shrugging shoulders and collapsing in spine
Breast Stroke: Beginner
springs, reps, footbar, headrest, props needed
footbar up | headrest doesn’t matter| pad
2R 5x
Breast Stroke: Beginner
purpose
- Strenthening back extensors
- Working on shoulder ROM
Breast Stroke: Beginner
setup, how to teach, modifications and hands on cues
SETUP:
Box long in front of shoulder blocks. Pad vertically on top of box. Lie on box facing the foot bar with sternum at front edge. Feet softly pointed, legs long.
Hands on footbar shoulder width apart. Elbows lift out to sides, arms parallel to floor. Abs up and in and engage pelvic floor (push hips lightly into box).
TECHNIQUE
Inhale press carriage out while breathing deeply into back
Exhale return carriage with control to starting position
ALIGNMENT CUES & OBSTACLES
* Keep elbows lifted for scapula control
* Wrists are irm and fingers pointing forward
* Keep head aligned
* Don’t forget about the abs, they’re still working throughout
HANDS ON
* Can place hand on client’s back to emphasize breathing into back (which creates more back support and abdominal control)
COMMON MISTAKES
* Dropping the elbows
Short Box Series: Round
springs, reps, footbar, headrest, props needed
footbar down | headrest down| pad
ALL SPRINGS ON, 2nd gear 5x
Short Box Series: Round
purpose
- Strengtheing rectus abdominus (6-pack abs)
- Vertebral articulation
- Strengthens hip flexors & works hip abductors
Short Box Series: Round
setup, how to teach, modifications and hands on cues
SETUP:
Short Box Series: Flat
springs, reps, footbar, headrest, props needed
footbar down | headrest down| pad
ALL SPRINGS ON, 2nd gear 5x
