The Pilates reformer is a versatile piece of equipment that takes basic mat work to the next level. The reformer uses your own body weight and springs for increased resistance. A Pilates reformer also incorporates deeper stretching than you would get from simple stretches on the mat. It may take a few sessions to get used to working out on the reformer, but it can help you improve quality of movement, posture, stretch, range of motion and joint mobility.
Step 1
Adjust the carriage stopper on the base of the reformer. The carriage stopper determines how far the carriage may slide during your workout and the range of motion allowed. Detach all springs from the gear bar and position the carriage stopper so there is a 90-degree angle at your hip joint when you lie on your back on the carriage with your heels on the foot bar.
Step 2
Move the gear bar and the springs. The location of the gear bar determines how much initial tension is on the springs, so you should position it to create enough resistance to challenge you when working out, but without so much tension that you can't move the carriage. A good rule is the farther away the carriage stopper is to the platform, the farther the gear bar should be from the platform. There should always be some tension in the springs. To adjust the springs, grasp the spring and stretch it to hook the end into the gear bar. The more springs attached to the gear bar, the more resistance you will need to work through to move the carriage.
Step 3
Lie on your back on the carriage of the reformer. The shoulder rests should sit gently on top of your shoulders and your head should fit comfortably on the headrest, with your spine in the neutral position. Bend your hips at a 90-degree angle and bend your knees at a 90-degree angle so your shins are parallel to the floor. Place your hands in the straps to assist in moving the carriage and stabilizing your scapulae by focusing on pulling them down and together.
Step 4
Press your arms straight down so they are fully extended. Extend your legs straight and lift your head off the headrest. Hold this pose and pulse your arms five times. Bend your legs back to the starting position, relax your neck and bend your elbows to return the carriage to the starting position.
Tips and Warnings
- Always keep your spine in a neutral position to avoid injury. Clean your machine after each use with a disinfectant. Check your reformer for wear on the straps, wheels, ropes and springs each month. While performing this check, you should also wipe down any dirt that builds up in the sliding track of the reformer.
- Don't sit on the carriage while adjusting the gear bar or the carriage stopper.
Member Comments