Stott Pilates Reformer Exercises

The Pilates reformer is a piece of equipment with a bedlike carriage that supports the body in various positions, uses springs for resistance and has additional props to enhance exercises such as leg and arm straps. Exercises range from simple to complex, but they all challenge your core. Stott Pilates exercises on the reformer focus on core stability, core strength, mobility of the spine, arm and leg strength, and coordination of multiple movements.

Long Stretch

To prepare for long stretch, place your hands on the footbar and feet on the headrest and get into a push-up position, with your body in one long line from head to feet. Your hands should be shoulder-width apart and directly under your shoulders, and your legs should be together. Engage your abdominals, and make sure your pelvis stays in line with your body throughout the movement. As you inhale, draw your shoulder blades down and press your legs together, then flex at your shoulders as you push away from the footbar. The only movement is from your shoulder joint; as your arms stay long and your body stays in push-up position, your shoulders will move away from the footbar. Next, as you exhale, pull yourself back to the starting position until your shoulders are again aligned over your wrists. You can use one to two springs for this exercise.

Straight Back

Straight back is performed using the short box, which is placed on the bed near the headrest. You can use one to two springs for this exercise and will need the footstrap. Sit upright on the box with your pelvis and spine in neutral, abdominals engaged and feet hooked into the footstrap. Your arms should be straight and shoulder-distance apart as you hold a pole or dowel overhead. Stabilize the shoulder girdle by drawing your shoulder blades down away from your ears. Inhale to prepare for movement, and as you exhale, hinge from your hips as you move your spine away from your legs. Hinge back as far as possible without changing your spine position, then maintain that position as you inhale. On your next exhale, return to vertical with your spine keeping neutral alignment, then repeat the exercise.

Hip Rolls

For hip rolls, you need two to three springs and must lie on your back on the carriage with the balls of your feet on the footbar. Place your feet slightly wider than hip width with your heels lifted. Your arms are by your sides on the carriage and your shoulder blades are engaged. Start with a neutral pelvis for this exercise. Inhale to prepare for movement, and as you exhale roll one vertebra at a time off the carriage from your tailbone to your shoulder blades. As you roll your spine off the carriage, try to keep the carriage still. Inhale and stay in the lifted position, and as you exhale straighten your legs out, pushing the carriage to an open position. Your body will lower toward the carriage but will hover over it. Next, inhale as you bend your knees and return the carriage to the starting position. Keep your spine lifted and extend through your hips. With your last exhale breath of the series, sequentially roll your spine back down to the carriage, starting in your upper back and lowering down one vertebra at a time until your tailbone touches down and you return to neutral spine. The carriage should be still as you are rolling down and focusing on control of the movement. Perform five to 10 repetitions of this exercise.