The Pilates system of exercise was created by Joseph Pilates. Although he developed his method in the middle part of the twentieth century, in the late 1990s, the technique experienced a resurgence in popularity. While many of the Pilates exercises can be performed on the mat, the reformer is the most popular type of Pilates equipment.
Pilates Reformer History
Although Pilates was born in Germany, in the early 1900s, he decided to spend some in England. During World War I, he was placed in a British internment camp, where he developed a unique method of physical therapy for injured internees. Pilates rigged the springs of the hospital beds as a form of resistance. This would later serve as inspiration for the Pilates reformer machine.
Reformer Function
The reformer works on a spring and cable system, which is combined with a movable platform. The cables can be attached to either the arms, the legs or both. Pilates reformer exercises can be performed in all planes of movement and body positions, including supine, prone and standing. Reformer movements include flexion, extension and rotary movements. Exercises can be performed for every part of the body. The reformer springs are color-coded for varying levels of resistance.
Benefits of Pilates Reformer Exercise
The Pilates reformer takes the mat work series one step further by providing added resistance. It also helps correct muscle imbalances and postural alignment. However, unlike other forms of postural alignment exercises, the reformer begins with foot and ankle work, which is, in many people the basis for postural misalignment. In contrast to traditional exercise machines, the reformer provides a greater range of motion. As such, it can be used as a means of simulating functional, every day and athletic movements. This range of motion makes it a popular machine for professional dancers, who use it as a means of developing external hip rotation, otherwise known as "turn out." Additionally, participants who have blood pressure issues or knee problems that prevent them from getting down on the floor can perform the exercises on the raised versions of the reformer.
Contraindications to Pilates Reformer Exercise
Like any form of exercise, the Pilates reformer is contraindicated for people with certain types of conditions. For example, anyone who has a history of degenerative joint disease and patellofemoral syndrome should avoid knee flexion beyond 90 degrees. People with neck and shoulder injuries might aggravate their condition while using the overhead cables. Additionally, an article on the IDEA Fitness website warns that people with osteoporosis can worsen their condition by performing certain Pilates flexion exercises.
Types of Upper Body Pilates Reformer Exercises
The Pilates reformer can be used to tone the pectoral muscles by performing the tree hugger. The exercise is done in a seated position, with the cables behind your body. The pectoral muscles are contracted as the cable handles are brought together. The muscle groups can be balanced by performing a row. This is also performed in a seated position. However, you will be facing the cables. As you bend your elbows are bent, the shoulder blades are squeezed together.
Types of Reformer Lower Body Exercise
Lower body reformer exercises either use the foot bar or the cable attachments. Foot bar movements are usually performed from the supine position, and involve flexion and extension. Abduction, adduction and leg rotation movements are also performed in the supine position. However, the lower body cable attachments are usually used for these reformer exercises.
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