Short Spine Massage Reformer
| Category: | Reformer |
|---|---|
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Yoga Lesson Planner
Pilates Lesson Planner
| Category: | Pilates Lesson Planner |
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| Sub Category: | Reformer |
| Anatomy: | Arms & Shoulders, Biceps & Triceps, Core, Hamstrings, Hips, Lower Back, Middle Back, Psoas, Upper Back |
| Therapy: | Fatigue |
| Drishti: | Tip Of Nose |
| Dosha: | Kapha, Pitta |
Set headrest and footbar down with two heavy springs. Attach short loops to feet (heels close, toes apart). Lie on your back. Extend legs and thrust your seat to lift hips, elongating spine; then bend knees and roll down.
Improves balance, core strength, coordination, spine flexibility, lower body engagement, and flexibility. Stretches posterior muscles of the body.
Beginner: Use lighter springs for reduced resistance. Intermediate: Increase kick range with controlled speed. Advanced: Add extra loop tension for a challenge.
Ankle pain.
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Short Spine Massage On Reformer
Set headrest and footbar down with two heavy springs. Attach short loops to feet (heels close, toes apart). Lie on your back. Extend legs and thrust your seat to lift hips, elongating spine; then bend knees and roll down.
What are the Benefits of the Exercise?
Improves balance, core strength, coordination, spine flexibility, lower body engagement, and flexibility. Stretches posterior muscles of the body.
What are the Precautions of the Exercise?
Lower back 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 emphasising proper alignment, they contribute to better posture and body awareness.
Low-Impact Conditioning: Reformer workouts minimise 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.
