Knee Stretch Reformer
| Category: | Reformer |
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Pilates Lesson Planner
| Category: | Pilates Lesson Planner |
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| Sub Category: | Reformer |
| Types: | Arm Balance, Balance, Inversion, Strengthen |
| Anatomy: | Arms & Shoulders, Core, Hamstrings, Lower Back, Middle Back, Psoas, Upper Back, Wrists & Arms |
| Therapy: | Poor Posture |
| Drishti: | Tip Of Nose |
| Dosha: | Kapha, Pitta |
Kneel on the reformer platform, hands on footbar at shoulder width. Place soles against shoulder blocks, tuck toes, legs hip-width apart. Pull abs in, sit back on heels, rounding the spine. Maintain elevated shoulders, tuck chin between elbows, and avoid excessive rounding. Exhale, engage abs, lift knees off platform. Inhale, straighten legs, slide platform back. Squeeze thighs/glutes and avoid arching lower back. While knees stay lifted, bend under hips, curl tailbone, then repeat.
Knee strength. Targets hamstrings, quads, calves, and abs.
Knee pain.
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Knee Stretch Reformer Exercise
Kneel on the reformer platform, hands on footbar at shoulder width. Place soles against shoulder blocks, tuck toes, legs hip-width apart. Pull abs in, sit back on heels, rounding the spine. Maintain elevated shoulders, tuck chin between elbows, and avoid excessive rounding. Exhale, engage abs, lift knees off platform. Inhale, straighten legs, slide platform back. Squeeze thighs/glutes and avoid arching lower back. While knees stay lifted, bend under hips, curl tailbone, then repeat.
What are the Benefits of the Exercise?
Knee strength. Targets hamstrings, quads, calves, and abs.
What are the Precautions of the Exercise?
Knee pain.
What are the Benefits of Reformer Exercises?
Below are 10 main benefits of Reformer exercises:
Muscle Strength: They target specific muscle groups, building strength evenly throughout the body.
Core Stability: Reformer workouts engage core muscles, enhancing stability and supporting the spine.
Flexibility: The machine’s design facilitates dynamic stretching, improving flexibility and range of motion.
Posture Enhancement: By emphasizing proper alignment, they contribute to better posture and body awareness.
Low-Impact Conditioning: Reformer workouts minimize strain on joints while delivering effective resistance-based training.
Balanced Muscle Development: They address muscle imbalances, promoting symmetry and reducing injury risk.
Versatility: Various spring tensions allow for modifications to suit different fitness levels and goals.
Mind-Body Connection: Controlled movements enhance mindfulness and body control.
Injury Rehabilitation: Reformer exercises can be adapted for rehab, aiding recovery while preventing further injuries.
Functional Fitness: Improved strength and coordination translate to enhanced performance in daily activities.
