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.
|exhale||keep arms by ears and press both hands forward, reaching torso into one long line from back knee to head. Extend front knee, keeping back leg strong to press carriage out|
|inhale||flex front knee and lift upper body keeping hands overhead and slowly return the carriage with control|
Complete 3 repetitions on each side.
Target Muscles: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; obliques and multifidus to resist rotation; obliques to prevent overextension of lumbar; hip extensors of back leg to stabilize pelvis and to maintain and increase extension of hip; quadriceps of front leg to press carriage back; latissimus dorsi to maintain arm position overhead, scapular stabilizers
Stability: torso; back hip in extension; arms overhead
Mobility: back hip into extension
- maintain extension of back hip and use front leg to press carriage back
- keep torso in a long line and avoid extension
- maintain position of arms overhead
Performing this exercise on the V2 Max Plus Reformer utilizes the second set of pulleys to provide support for the torso from overhead. This requires more stability of the shoulders and scapulae, but affords more length through the torso and a greater range of motion.
For more exercises from STOTT PILATES, visit http://www.stottpilates.com/warmup
STOTT PILATES® is a contemporary, anatomically-based approach to Joseph Pilates’ original exercise method. Master Instructor Trainer, Moira Merrithew, together with President and CEO of STOTT PILATES Lindsay G. Merrithew and a team of physical therapists, sports medicine and fitness professionals, has spent more than a decade refining the STOTT PILATES method of exercise and programming. Each month we will outline a unique exercise you can practice at home or with your clients.