Footbar position #4, pulleys cover #1, 1 spring
Standing at one side of Reformer facing footbar, one knee resting on carriage, with foot against shoulder rest and hip extended. Other foot on floor slightly in front of pelvis, knee flexed slightly. Arms reaching overhead to hold same-side strap, elbows soft. Spine extended slightly with gaze upward.
We put a lot of effort into the main part of choreography classes, but what about the cool-down? It’s more than just a time to catch your breath and fly over some basic stretches. Take a moment to make the cool-down a creative part of your class. One way to do this is to choreograph a known song—old or new. A good example is “Dancing Queen,” a popular ABBA song and a recent hit from the musical Mamma Mia! The following is set to the soundtrack of the Broadway musical (Act 1, track 7).
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footbar position #4, ½ or 1 spring, headrest flat
Prone on box. Pelvis neutral, upper body and head relaxed forward off end of box. Legs adducted and parallel to floor. Arms straight, reaching forward as far as scapular stabilization can be maintained, holding ropes, palms facing in.
The following exercise is taken from the STOTT PILATES® Comprehensive Matwork Manual.
Target Muscles: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; rectus abdominis and obliques to sustain thoracic flexion and pelvic stability; obliques and multifidus specifically to prevent rocking of pelvis against reciprocal leg movement; hip flexors eccentrically as leg reaches away and concentrically as leg returns; scapular stabilizers.
The benefits of yoga go beyond more flexible hamstrings, a stronger core, or less back pain. Yoga has the power to make you more resilient to stress. It reminds you of your inner strength. It can give you back a sense of joy and purpose in your life.
Kristi Peacock, a 23-year-old account executive in Palm Beach Gardens, Florida, was preparing for her first marathon. The intense training was strengthening her body but also taking a toll. As the miles racked up, so did the strain to her iliotibial band, Achilles tendons and back.
Supine, pelvis and spine neutral. Knees flexed, feet on mat, shoulder distance apart. Fitness Circle® resistance ring between thighs. Arms long by sides, palms down, scapulae stabilized.