Joseph Pilates invented his reformer machine while working with hospitalized soldiers during World War I. Almost a century later, his machines are in use in Pilates studios, health clubs and homes around the world. Although hundreds of exercises exist for the reformer, some stretches are considered by Pilates experts to be the best for specific areas of the body. If you are considering Pilates training, consult with your health care adviser and a trained Pilates specialist to choose the best exercise routine for your needs.
Quadriceps
Your quadriceps, the four muscles on the front of your thigh, work hard in everyday life and can easily shorten if you do not stretch them, according to Andrew Biel, author of "Trail Guide to the Body." Lynda Lippen, resident Pilates expert at Shambhala Spa on Turks and Caicos, coaches clients to perform Eve's Lunge to lengthen their bulky quads. Stand to the left of the footbar and place your right foot against the shoulder rest. Exhale as you bend your standing knee and press the carriage back with your right leg. Inhale as you return to upright. Repeat this movement five times on each leg.
Hamstrings
Your hamstrings attach the back of your leg to your hips; they can tighten from extended periods of sitting, Biel notes. Pilates expert Rebekah Rotstein recommends doing leg arcs on the reformer to stretch tight hamstrings. Lie on your back with your knees tucked toward your chest and your feet in the footstraps. Place a 9-inch ball between your ankles and point your toes forward. Extend your legs at a 45-degree angle. Exhale as you scoop your belly in and hinge at your hips to raise your legs to a 90-degree angle. Inhale as you lower down to 45 degrees. As you repeat this exercise eight times, you may find that your range of motion increases.
Hip Flexors
The hip flexor muscles attach the front of your thigh to your torso, and they often tighten from sitting, which holds them in a shortened position, according to Biel. Lippen recommends the Pulling Straps exercise as one of the best for lengthening tight hip flexors. Place the long box on your reformer and lie on it facing the pulleys. Float your legs and neck parallel to the floor as you reach your arms forward to grasp the ropes. As you pull down and back, lift your breastbone and thighs up, bringing your torso and legs into extension. Gently return to your start position and repeat this movement five times.
Quadratus Lumborum
The QL muscles attach the back of your pelvis to your ribcage. Since the QL and hip flexors oppose one another, tight hip flexors can cause an overworked QL, Biel notes. Rotstein coaches clients to use the Sleeper exercise as the best release for the QL and the side leg connective tissue. Lie on your side with your bottom leg extended through the footbar. Tuck your top knee toward your chest and place your foot on the bar, toes pointed forward. As you extend the top leg, lift your arm by your ear. This position is similar to standing with one arm raised, except that you are lying on a reformer. Extend and bend the top leg and arm five times and then switch sides.
References
- Pilates Association of Canada: Pilates Method
- "Trail Guide to the Body: A Hands-On Guide to Locating Muscles, Bones, and More"; Andrew Biel and Robin Dorn; 2010
- Lynda Lippin; Pilates and Fitness Teacher; Shambhala Spa at Parrot Cay Resort, Turks and Caicos
- Rebekah Rotstein; Pilates trainer; Incorporating Movement; New York, New York
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