Despite the Medieval name, Reformer is a very smart and elegant apparatus. Joseph H. Pilates called it “Apparatus”. It is a wooden bed with frame. A flat platform is moving on the frame forth and back. We can train the whole-body using loops for hands and feet and a gear bar system with springs as resistance.
The exercises may be easy, basic to advanced, very difficult to acrobatic.
They all promote a better daily life or in other words quality of life. Specifically, there are benefits on body posture and body efficiency. Pains associated with muscular/physical imbalances are relieved. There is also the advantage of full range of motion while executing exercises. The result is the improvement of flexibility while building strength and “strong bones”.
Stomach massage – straight back
Exercise of the week!
Starting position: Sit on the reformer platform. Place your feet heels together and toes apart on the foot bar and take your arms back behind you on the shoulder blocks. Your weight is at the back of sit-bones, the lumbar spine is in slight flexion and the thoracic spine is lengthened.
Execution:Inhale and during exhalation extend your legs .Lower and lift your heels and then bend your knees to bring carriage home.
CUES:
- Keep your chest open when you return to starting position
- Keep your back straight
- Elongate your spine
- Avoid supporting your weight on your arms
Varvara Solomonidou,Wellness Specialist, Personal Trainer, Seminar & Conference Lecturer, Pilates Master Trainer “AthensTrainers® Ultimate Pilates System®”, Member of Pilates Method Alliance (PMA), Member of European Lifestyle Medicine Organization (ELMO), DNAFit® Certified Trainer, General Manager & Owner of AthensTrainers®
