Reformer Flashcards
Name 4 Pilates movement principles and list one reformer exercise you would use to teach that principle
1.Lower core activation - Kneeling
abdominals
2. Lumbopelvic stability - Feet in straps (circles)
3. Shoulder stability/mobility - Long box - overhead press/swan
4. Abdominal strengthening - Hundred
Does placing the springs on the A or pre-loaded position on the reformer make the resistance easier or harder?
Harder
List the color coding of the Balanced Body Reformer Springs from lightest to heaviest.
- Yellow (lightest)
- Blue
- Red
- Green (heaviest)
In the footwork exercises, the footbar should ideally be adjusted so the client has what degree angle at their hips?
90 degree
What are 3 ways to adjust the fit of the reformer for clients with knee and hip injuries that don’t tolerate deep flexion?
S 1. Lower the bar away from the
carriage
2. Limit range of motion of client
3. Move carriage with blocks
What reformer exercises are CONTRAINDICATED for clients with
osteoporosis?
Hundred and Short box abdominals
What reformer exercises are RECOMMENDED for clients with osteoporosis?
Footwork
Feet in straps (if stable)
Pulling straps
Standing
Swan
Arm work - Facing back
What are 2 reformer exercises that require caution when working with clients with low back problems?
- Roll backs
- Bridging
Name the 3 reformer 2 exercises that are safe throughout pregnancy?
Chest expansion
Kneeling arm circles
Rowing front 1: Sitting tall
Name 4 reformer exercises that focus on scapular stability
1.Jackrabbit
2. Down stretch
3. Corkscrew
4. Semi circle
Name three reformer 2 exercises that require caution for clients with low back problems
- Coordination
- Stomach massage
- Short box abdominals
Name three reformer 2 exercises that require caution or modification for clients with neck and shoulder injuries
- Long box back stroke
- Coordination
- Short box advanced abdominals
How often should the vinyl on the reformer be wiped down?
After each client
How often should the reformer be formally inspected for spring wear, loose parts, etc?
Monthly
Be Aware Daily
Name at least 4 exercises from Reformer 3 that focus on scapular stability
-Jack knife
-Tendon stretch
-Long back stretch
-Snake
-Rowing 1 and 2
-Star
-Control front and
Name 3 exercises for increasing hamstring, gluteal and back extensor strength in reformer 3
Long box rocking
-Long box swan
-Long box grasshopper
Name at least 3 exercises for increasing spinal mobility in reformer 3
Long spine massage
-Jack knife
-Twist
-Rowing back
-Long box swan
-Long box rocking
Name 6 exercises to avoid or limit with wrist injuries in reformer
Thigh stretch
-Tendon stretch
-Long back stretch
-Snake
-Twist
-Control front facing carriage
Grasshopper progression
Movement Principle: Rocket
Prepilates: Mini swan
Reformer 1: Long box pulling straps
Reformer 1 or 2: Long box swimming
Reformer 2: Long box backstroke
Rowing Back 1 and 2
Movement Principle: Standing chest press
with band
Prepilates: Standing pull back with band
Reformer 1: Arms work facing straps (rows)
Reformer 1 or 2: Arm work facing footbar (hug a tree)
Reformer 2: Rowing front 2 bending down
Jack knife
Movement Principle: Angels in the snow - spinal
mobility
Prepilates: Prone hip extension (glute/hamstring strength)
Reformer 1: Roll down
Reformer 1 or 2: Short spine massage
Reformer 2: Corkscrew
Long back stretch
Movement Principle: Back plank prep -
elevation/depression
Prepilates: Back plank leg lift/Tricep dip
Reformer 1: Long box pulling straps
Reformer 1 or 2: Chest expansion
Reformer 2: Rowing II front - bending down
Snake or twist
Movement Principle: All fours flexion
Prepilates: Poodle tail
Reformer 1: Kneeling abdominals facing front
Reformer 1 or 2: Mermaid with twist
Reformer 2: Single leg elephant
