The reformer is one of the most popular, albeit complex, pieces of pilates equipment. Pilates instructors must pass rigorous reformer certification tests before they are allowed to teach the reformer to their clients. The pilates reformer was designed to increase strength and flexibility while enhancing balance, coordination, grace and fluidity of movement. Reformer workouts also help correct muscular imbalances, which may lead to improved posture. While most reformers have similar features, different manufacturers have slight variations in design.
Step 1
Ask your client about past or current injuries, blood pressure injuries or any medications that may effect her ability to transition form a supine to an upright position. Perform a postural and health assessment on your client to determine weaknesses or muscular imbalances.
Step 2
Ask your client to sit on the reformer in an upright position and wrap the resistance band around the upper ribs. Tell your client to inhale and expand her belly against the band. The navel is drawn toward the spine on the exhalation. Next, have your client practice the pilates lateral breathing technique by inhaling and sending the breath into the upper back or into the lateral portion of the ribs. The belly should remain contracted during the inhalation.
Step 3
Set the reformer up with three red springs. Have your client lie supine, with her feet on the foot bar. Tell her to push off with both legs and extend the knees. Have her perform 10 repetitions and then alternate legs. As the client pushes off with one leg, the other leg hovers above the foot bar.
Step 4
Set up the reformer with one blue spring. Ask your client to lie supine on the carriage, with her shoulders in line with the shoulder pads. Check to see if the neck is in a centered alignment. If it is not, make a manual adjustment, or tell the client to self adjust. Hand the overhead pulleys to your client. She will begin with the knees bent in a table-top position. Instruct your client to inhale and perform a small nod of the head and, on the exhalation, lift the head and shoulders lift from the carriage and reach the arms down so that the fingers are in line with the hips and the palms are facing downward.
Step 5
Tell your client to relax the shoulders by imagining that she can bring the armpits toward the waist. Instruct the client to perform a pumping action with the arm. Have your client inhale for five counts. On the exhalation, tell your client to extend her legs, while keeping her spine imprinted into to the carriage. If the client is working in good form, have her perform 10 sets of five inhalations and five exhalations.
Tips and Warnings
- Springs suggestions are just guidelines. Watch your client. If her torso slides away from the shoulder pads during footwork, the resistance may be too heavy. Pilates machines vary according to the manufacturer. If teaching at a new studio, be sure to familiarize yourself with the equipment.
- Check the equipment before and after each session. Monitor your client throughout the entire exercise. If the core is disengaged, or if the neck or shoulders are tense, reduce the repetitions and go on to a different exercise. If your client is a regular yoga participant, she will have trouble keeping the abdominals contracted during inhalation. Consider decreasing the number of repetitions until the pilates breathing method is mastered. Ask you client's permission before making physical contact or manual corrections.
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