Up Stretch Reformer

Up Stretch On Reformer: 30 Modifications for All Levels

Up Stretch on Reformer is an advanced exercise that beautifully combines core strength, spinal articulation, and shoulder stability. It challenges your whole body coordination and control, making it a favourite among experienced Pilates practitioners. But it can also be broken down and modified for all levels!

It’s an excellent addition to an advanced Pilates routine, and is featured in the Reformer Pilates Expansion Card—an inspiring extension of the original Reformer Pilates Card Deck.

With these modifications, you can tailor it to your level and enjoy the benefits safely.

4 Steps for the Up Stretch On Reformer

Step 1: Start in Plank
Place your hands on the footbar and your feet on the carriage, starting in a strong plank position.

Step 2: Extend Hips
Extend your hips upward to press the carriage away, lifting the pelvis toward the ceiling.

Step 3: Lengthen Spine
Lengthen your spine into a neutral position as you extend shoulders, maintaining alignment.

Step 4: Return with Flexion
To return, flex your spine and draw carriage in, keeping weight over your heels and control through your core.

30 Modifications for Up Stretch On Reformer

From absolute beginners to seasoned practitioners, these 30 modifications will help you explore the exercise safely and effectively at your own level.

10 Beginner Modifications for Up Stretch On Reformer

Beginner Modification 1: Smaller Hip Lift
Only lift hips slightly instead of fully extending upward to reduce intensity.

Beginner Modification 2: Keep Knees Slightly Bent
Slight knee bend to reduce hamstring and lower back tension.

Beginner Modification 3: Shorter Range of Motion
Limit how far you push the carriage out to maintain control.

Beginner Modification 4: Use Lighter Springs
Decrease spring tension for easier carriage control.

Beginner Modification 5: Perform with Feet Closer Together
Keep feet closer together to improve balance and support.

Beginner Modification 6: Focus on Breathing Only
Practice the motion without fully engaging carriage movement; just focus on breath and spinal articulation.

Beginner Modification 7: Pause Between Phases
Take brief pauses at each phase to maintain stability and check form.

Beginner Modification 8: Do Fewer Repetitions
Limit to 3–5 reps to avoid fatigue and maintain technique.

Beginner Modification 9: Keep Spine More Neutral
Avoid fully flexing or extending spine if mobility is limited.

Beginner Modification 10: Use Cushion Under Hands
Place a small cushion or pad on footbar to reduce wrist pressure.

10 Intermediate Modifications for Up Stretch On Reformer

Intermediate Modification 1: Increase Hip Height Gradually
Lift hips higher each rep to build strength and flexibility.

Intermediate Modification 2: Add Hold at Peak
Pause at top of hip lift for 3–5 seconds to challenge stability.

Intermediate Modification 3: Slow Down Tempo
Move slowly through each phase for greater control and core engagement.

Intermediate Modification 4: Add Shoulder Protraction Focus
Actively push away from footbar to engage shoulders more deeply.

Intermediate Modification 5: Lower Heels in Plank
Drop heels slightly when in plank for added calf and hamstring stretch.

Intermediate Modification 6: Combine with Footwork
Alternate foot positions (e.g., one foot slightly forward) to test balance.

Intermediate Modification 7: Add Gentle Pulses at Top
At peak hip lift, perform small pulses to increase challenge.

Intermediate Modification 8: Try Single Leg Support
Lightly lift one leg during hip extension for advanced core work (only if ready).

Intermediate Modification 9: Use Medium Spring Tension
Increase resistance slightly for added challenge.

Intermediate Modification 10: Alternate Spine Flexion Depth
Vary how deeply you flex spine on return for spinal articulation focus.

10 Advanced Modifications for Up Stretch On Reformer

Advanced Modification 1: Add Extra Repetitions
Increase to 10–15 reps to build endurance.

Advanced Modification 2: Use Heavier Springs
Increase spring resistance for stronger core and shoulder challenge.

Advanced Modification 3: Add a Dynamic Push-Up at End
At bottom plank position, perform a push-up before next rep.

Advanced Modification 4: Combine with Pike
Transition into a full pike position for deeper core activation.

Advanced Modification 5: Hold Plank Longer Between Reps
Pause in plank for 5–10 seconds to build strength.

Advanced Modification 6: Add Isometric Hold in Flexion
Hold flexed spine position during return phase for 3–5 seconds.

Advanced Modification 7: Try with Narrow Hand Placement
Bring hands closer together on footbar for greater shoulder challenge.

Advanced Modification 8: Add Hip Twist
In flexed return, twist hips side to side slightly for oblique engagement.

Advanced Modification 9: Perform with Eyes Closed
Close eyes to challenge balance and body awareness.

Advanced Modification 10: Add Flow Sequence
Include Up Stretch into a continuous flow sequence (e.g., Up Stretch → Down Stretch → Elephant) for advanced coordination. You can do this effortlessly with the Reformer Pilates Expansion Card. 

George’s Conclusion And the Reformer Pilates Card Deck

Up Stretch on Reformer offers a powerful full-body challenge that builds strength, mobility, and control. With these 30 modifications, you can tailor the exercise to your level and continue to progress safely.

The exercise is featured in the Reformer Pilates Expansion Card Deck, an expansion of the original Reformer Pilates Card Deck.

Both the Reformer Pilates Card Deck and the Reformer Pilates Expansion Card Deck are excellent tools for helping you tailor your practice. These decks provide you with a variety of exercises and modifications that make your Pilates workouts both fun and effective. If you want to take your Pilates practice to the next level, I highly recommend exploring the decks and including them into your routine.