Monkey Stretch Reformer

The Monkey Stretch on Reformer: 30 Modifications for All Levels

The Monkey Stretch On Reformer is a popular exercise in the “Foundation”  category of the Reformer Pilates Expansion Card Deck, designed as an expansion to the original Reformer Pilates Card Deck with 48 reformer exercises.

The Monkey Stretch On Reformer is a dynamic stretch helps improve hamstring flexibility, spinal mobility, and overall body alignment, making it ideal for beginners while still adaptable for intermediate and advanced practitioners.

The basic move is simple but effective: with the balls of your feet hip-width apart on the bar, you press out, straighten your legs, lift your heels, and finally lower them as you fold forward. The stretch can be modified in numerous ways to accommodate various skill levels and goals.

Below are 30 unique modifications for the Monkey Stretch on Reformer, providing options for beginners, intermediates, and advanced practitioners. Whether you’re just starting out or looking to push your limits, these modifications can bring new depth to your Pilates practice.

10 Beginner Modifications For Monkey Stretch on Reformer

Beginner Modification 1: Soft Knee Stretch

Keep a slight bend in your knees as you press out to reduce hamstring strain.

Beginner Modification 2: Lower Heel Hold

Lower your heels only halfway for added control, holding this position briefly to increase calf stability.

Beginner Modification 3: Hands-on-Carriage Assist

Place one hand on the carriage for support, keeping the other on the bar to maintain balance as you press out.

Beginner Modification 4: Partial Range of Motion

Only press halfway out, allowing you to experience the movement without fully extending your legs.

Beginner Modification 5: Heel Lift Focus

Concentrate solely on lifting and lowering your heels while keeping legs slightly bent, activating your calves gently.

Beginner Modification 6: Controlled Exhale

Use a slow exhale to engage your core as you fold forward, focusing on maintaining a neutral spine.

Beginner Modification 7: Seated Start

Begin seated on the Reformer with knees bent, progressing to placing your feet on the bar once comfortable.

Beginner Modification 8: Slow Release

Take twice as long to return to the starting position, controlling the release and maintaining alignment.

Beginner Modification 9: Low Range Press

Press out only an inch or two, focusing on stabilising your core and gradually increasing range with each rep.

Beginner Modification 10: Assisted Heel Lowering

Gently lower your heels by pressing down with one foot at a time, easing into the movement.

10 Intermediate Modifications For Monkey Stretch on Reformer

Intermediate Modification 1: Extended Hold

Hold the stretch with legs extended for 2–3 breaths before returning, enhancing endurance and flexibility.

Intermediate Modification 2: Alternating Heel Lifts

Lift one heel at a time while holding the stretch, challenging balance and calf control.

Intermediate Modification 3: Inner Thigh Squeeze

Place a small Pilates ball between your thighs to activate inner thighs as you extend and lower.

Intermediate Modification 4: Slow Inhale

Extend the duration of your inhale while lifting the heels, focusing on deep core engagement and breath control.

Intermediate Modification 5: Arm Reach Forward

As you fold forward, reach your arms forward off the bar, activating upper body and back muscles.

Intermediate Modification 6: One-Leg Lowering

After extending, keep one leg straight and lower the other heel, alternating each rep to target calves independently.

Intermediate Modification 7: Heel Pulses

With legs extended, perform small heel pulses up and down for added calf activation.

Intermediate Modification 8: Side-to-Side Head Turn

Turn your head side-to-side as you hold the extended position, promoting neck mobility and relaxation.

Intermediate Modification 9: Lift and Hold

Hold the lifted heel position for a few breaths, keeping legs extended and challenging balance.

Intermediate Modification 10: Spine Elongation

Add a gentle spinal elongation by reaching your tailbone further down as you fold forward, enhancing stretch.

10 Advanced Modifications For Monkey Stretch on Reformer

Advanced Modification 1: Single-Leg Stretch

Extend with only one leg on the bar, keeping the other leg bent for intensified core stability.

Advanced Modification 2: Double Pulse Press

Add two pulses as you press out fully, amplifying the stretch and increasing control demands.

Advanced Modification 3: Elevated Heel Lift

Lift heels higher than usual at the peak, engaging calves more deeply and adding a challenge to balance.

Advanced Modification 4: Arm Release Stretch

Release hands from the bar and extend forward as you fold, challenging core and arm control.

Advanced Modification 5: Single-Leg Pointed Stretch

Keep one leg fully extended and pointed while the other remains bent, activating each leg differently.

Advanced Modification 6: Core-Activated Roll-Up

Include a slow roll-up through the spine on return, engaging your core and deepening spinal articulation.

Advanced Modification 7: Deep Spine Curl

Curl your spine deeply forward, aiming for increased spine flexibility as you lower heels.

Advanced Modification 8: Hold and Breathe

Hold the extended position for 3–5 breaths, focusing on deep inhalations to elongate the body.

Advanced Modification 9: Full Extension Pulse

Perform tiny pulses with fully extended legs, adding intensity to the stretch and muscle engagement.

Advanced Modification 10: Alternating Toe Point

Alternate pointing and flexing toes during the extension, challenging foot control and ankle stability.

George’s Conclusion and the Reformer Pilates Card Deck

The Monkey Stretch on Reformer is a valuable exercise that can be adapted for every level of Pilates practitioner. With the options provided above, you can tailor the stretch to suit your individual needs, whether you’re just starting or looking for an advanced challenge.

Adding these modifications allows you to explore different facets of the exercise, from stability and strength to flexibility and control.

Both the Reformer Pilates Card Deck and the Reformer Pilates Expansion Card Deck offer structured, progressive routines that guide you through foundational exercises like the Monkey Stretch and beyond. These decks are a fantastic resource for home and studio practice, supporting Pilates enthusiasts in building a balanced, well-rounded reformer workout.

Investing in these card decks provides not only a library of exercises but also a chance to deepen your Pilates knowledge. The portability and versatility of each card make them excellent tools for bringing Pilates into your everyday routine. Enjoy discovering new ways to expand your practice!