Row To Extension Reformer

Row to Extension on Reformer: 30 Modifications for All Levels

The “Row to Extension” exercise on the Reformer is a fantastic way to strengthen the upper body, especially the back and shoulders, while also improving posture and flexibility. It’s one of the exercises featured in the Reformer Pilates Expansion Card Deck—a powerful tool designed to enhance your Pilates practice.

This exercise can be found in the “Intermediate” category of the card deck, making it suitable for those who are ready to challenge themselves after mastering basic exercises. In this blog post, we’ll explore 30 modifications for this exercise that cater to different skill levels, from beginner to advanced.

Steps for Row to Extension on Reformer

Start Position: Sit on the carriage facing the headrest. Keep your legs extended and crossed at the ankles for stability.

Grip the Straps: Hold the straps in front of you, keeping the arms straight and engaged.

Exhale: Begin by pulling your elbows back in a rowing motion, keeping the chest lifted and the back straight.

Inhale: Extend your arms and chest upwards, lifting your upper body while looking up to open the chest.

Return to Start: Gently bend the elbows to return to the rowing position, then extend the arms back to the front to start again.

The exercise not only targets the back and shoulders but also engages the core muscles for better stability. It’s a great way to develop strength and coordination while improving posture.

Let’s dive into the 30 beginner, intermediate, and advanced modifications for the “Row to Extension” exercise, helping you to adapt it to your current level of fitness and progress.

10 Beginner Modifications For Row To Extension On Reformer

Beginner Modification 1: Use Light Springs

To make the movement more manageable for beginners, use lighter springs. This reduces the resistance and makes the exercise less strenuous, allowing you to focus on form and control rather than trying to power through the movement.

Beginner Modification 2: Shorten the Range of Motion

Instead of extending your arms fully, focus on a smaller range of motion in the rowing phase. Pull your elbows back just a little, so you’re working within a comfortable range. This reduces strain on the shoulders and allows beginners to develop the necessary strength before progressing to a deeper row.

Beginner Modification 3: Keep the Elbows Close to the Body

For those new to the exercise, keeping the elbows close to the body during the rowing motion reduces the complexity of the movement. It also ensures that the back muscles are engaged without straining the shoulders or wrists.

Beginner Modification 4: Perform One Arm at a Time

If coordinating both arms is difficult, try performing the rowing motion with one arm at a time. This allows you to isolate the muscles and ensures you maintain better control over the movement.

Beginner Modification 5: Use a Pilates Mat for Extra Support

Place a Pilates mat or cushion underneath you for added support, especially if you find it challenging to sit upright on the carriage. This helps you maintain better posture during the exercise and reduces the risk of unnecessary strain on your lower back.

Beginner Modification 6: Focus on Shoulder Blade Squeeze

Rather than attempting the full chest opening in the extension phase, focus on squeezing your shoulder blades together during the rowing motion. This helps activate the upper back muscles, which is the foundation for progressing to more advanced variations.

Beginner Modification 7: Slow Down the Movement

Slowing down the exercise helps you maintain better control and alignment, especially in the rowing phase. Focus on controlled movements and steady breathing to get the most out of each repetition.

Beginner Modification 8: Keep the Spine Neutral

If you find yourself arching or rounding your back too much during the extension phase, focus on maintaining a neutral spine throughout the movement. This will help protect your lower back and improve your posture.

Beginner Modification 9: Perform the Exercise Without the Spring

If you’re new to the Reformer and find the springs too challenging, try performing the exercise without any resistance first. This helps you develop the basic movement pattern before adding resistance.

Beginner Modification 10: Use a Mirror for Form Checks

Use a mirror to check your form during the exercise. This will help you become more aware of your body’s alignment and ensure that you are performing the movements correctly.

10 Intermediate Modifications For Row To Extension On Reformer

Intermediate Modification 1: Increase Spring Tension

As you build strength and control, you can begin to increase the tension of the springs. This will make the exercise more challenging and allow you to work on both strength and endurance.

Intermediate Modification 2: Extend the Arms Fully in Rowing Motion

For intermediate practitioners, try to fully extend the arms during the rowing motion. This requires more strength in the shoulders and upper back, but it will also help build flexibility and strength for the extension phase.

Intermediate Modification 3: Add a Spine Twist

Include a gentle spine twist at the end of the rowing motion to add a deeper stretch to the upper back and engage the obliques. This variation challenges the core while helping you improve spinal rotation.

Intermediate Modification 4: Keep the Chest Elevated Throughout

Throughout the rowing motion and the extension phase, maintain an elevated chest. This helps avoid slouching and encourages proper posture, strengthening the upper back and improving overall body alignment.

Intermediate Modification 5: Add a Small Chest Lift in Extension

When you extend the arms and chest, add a small chest lift to engage the abdominal muscles more. This modification challenges the core and allows you to deepen the stretch in the chest and shoulders.

Intermediate Modification 6: Hold the Extension for a Few Seconds

When you reach the full extension, hold the position for a few seconds to deepen the chest stretch and further engage the back and shoulder muscles. This pause increases the intensity of the exercise and helps build endurance.

Intermediate Modification 7: Cross the Legs at the Ankles for Stability

If you feel instability in the legs, cross your ankles to maintain a more secure position on the carriage. This adds stability and allows you to focus more on the upper body movement.

Intermediate Modification 8: Perform the Exercise in a Standing Position

For an additional challenge, perform the Row to Extension exercise standing on the Reformer. This changes the dynamics of the movement and engages the core muscles more, improving balance and overall strength.

Intermediate Modification 9: Increase the Reps

Challenge your endurance by increasing the number of reps per set. Aim for 10-15 reps to build stamina in the back and shoulders.

Intermediate Modification 10: Use a Smaller Range in the Extension Phase

If you find the full extension too difficult, focus on a smaller range of motion in the chest opening phase. This ensures you maintain good form and avoid straining the shoulders.

10 Advanced Modifications For Row To Extension On Reformer

Advanced Modification 1: Perform the Exercise With One Arm

To increase the intensity and challenge the stabilising muscles, perform the Row to Extension exercise with one arm at a time. This forces the core to work harder and requires better coordination.

Advanced Modification 2: Hold the Extension and Pulse the Arms

Incorporate small pulses in the arms while holding the extended position. This will add intensity to the chest and shoulder stretch while also engaging the upper back.

Advanced Modification 3: Add a Backbend During Extension

Incorporate a backbend during the extension phase to deepen the stretch in the chest and engage the spine. This is an advanced modification that requires a great deal of flexibility and strength.

Advanced Modification 4: Increase Spring Resistance Further

For those seeking a real challenge, increase the spring resistance beyond what you would typically use. This will significantly increase the difficulty of the rowing motion and the extension phase, engaging more muscles.

Advanced Modification 5: Perform the Exercise with a Straight Leg

For an even more challenging variation, keep your legs straight and extended throughout the exercise. This engages the core and requires more strength and stability.

Advanced Modification 6: Add a Leg Lift During Extension

Lift one leg as you reach the extension phase. This further engages the core and adds an extra layer of challenge, requiring more balance and control.

Advanced Modification 7: Perform the Exercise in a Reverse Lunge Position

Perform the Row to Extension in a reverse lunge position for a full-body challenge. This engages the lower body while working the upper back and shoulders.

Advanced Modification 8: Add a Side Reach During the Rowing Phase

Incorporate a side reach as you row, reaching one arm out to the side as the other arm pulls in. This adds a rotational element and further engages the core and obliques.

Advanced Modification 9: Increase Speed for Cardio Challenge

Increase the speed of the movement while maintaining control to turn this into a cardio challenge. The faster pace engages the muscles more dynamically and improves cardiovascular endurance.

Advanced Modification 10: Incorporate a Jumping Motion Between Sets

For a dynamic, full-body challenge, incorporate a jumping motion in between sets of Row to Extension. This adds a plyometric element and intensifies the workout.

George’s Conclusion and the Reformer Pilates Card Deck

The Row to Extension on Reformer exercise is just one of the many exercises included in the Reformer Pilates Card Deck and the Reformer Pilates Expansion Card Deck. Both decks offer a wealth of exercises to help you build strength, flexibility, and coordination, whether you’re just starting out or have been practising Pilates for years. These card decks provide step-by-step instructions and modifications that cater to all levels, so you can adapt your practice and challenge yourself safely.