No core studio would be complete without the universal reformer -- arguably the most versatile and widely used Pilates apparatus. Roughly the size of a narrow twin bed, the reformer has a platform affixed to a sliding carriage that you can stand, kneel, sit or lie in any position on to perform hundreds of exercises. Adjustable springs provide progressive resistance, and ropes and pulleys with straps allow you to control the platform's movement with your limbs.
Control
Pilates develops core strength and stability by placing emphasis on proper physical alignment, correct muscle activation and precise movement through muscular control. Most movements in the Pilates repertoire of exercises are initiated from the core. On the reformer, this practice helps establish spinal stability, which is crucial to precision and control. Control on the reformer ranges from the initiation of a movement through correct muscle activation, to maintaining postural and limb alignment throughout the exercise.
Range of Motion
After you establish trunk stability and begin to progress in your reformer training, you can focus on improving joint range of motion by incorporating the straps and springs more fully into your workouts. Your trainer will base her exercise choices on your physical strengths and weaknesses to encourage progression and continual improvement. Because a reformer workout is non-impact, it provides a safe, effective way to improve joint range of motion if you have chronic joint pain from an old injury.
Circulation
Whether you practice Pilates on the mat or an apparatus such as the reformer, mastering proper breathing techniques both enhances and drives each movement. Pilates requires you to breathe laterally. This method allows you to keep your abdominal muscles fully engaged as you fill your lungs by expanding them sideways into your ribcage. In general, you inhale to prepare for movement and exhale to execute it. Consciously breathing with movement increases its fluidity, and regularly practicing deep, full breathing improves circulation.
Strength
Reformer workouts are a form of strength training. The progressive resistance offered by the springs allows for ongoing advancement. In certain exercises, the springs actually provide assistance because they help you control the carriage, meaning that some movements are harder to execute without added resistance. Nearly all reformer exercises help develop a strong core. You can also specifically target your arm, shoulder and back muscles through the arm series, strengthen your legs and hips with the leg series and footwork, and train multiple muscle groups simultaneously by performing advanced full-body exercises.
Flexibility
Most Pilates reformer exercises simultaneously strengthen and stretch various muscles in your body. A typical reformer session might begin with movements that enhance spinal mobility, then incorporate exercises that develop spinal flexibility and end with a series of stretches that target your hips, legs, torso, shoulders and arms. Many lower body reformer stretches, including the lunge series for the hamstring, lead to improved balance in the pelvic region — a crucial aspect of proper physical alignment.
References
- “Pilates”; Rael Isacowitz; 2006
- "Ellie Herman's Pilates Reformer"; Ellie Herman; 2007
- PilatesInsight.com: Pilates Refomer
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