Short Spine Massage Reformer
| Category: | Reformer |
|---|---|
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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 |
Ensure the headrest and footbar are down, and set your Reformer with two springs (two heavy springs). Attach the short loops of the straps to both feet simultaneously. Keep heels close, toes apart. Head rests on the headrest, arms press down by your sides. Push legs to straight, thrust your seat into the straps to lift your hips off the Reformer. Avoid looking down. As you continue lifting hips, elongate your spine toward the ceiling and beyond your head. Aim for a graceful arc, closing the springs, aligning hips over shoulders with strap tension and spine length. While maintaining hip height and strap tension, bend knees, pulling them into the shoulder blocks. Despite the natural urge for hips to drop, lift them during knee bending. Keep feet over your face and roll your spine along the carriage. Once you can't roll further, draw heels to your seat and use core strength to roll down. Repeat 3-5 times.
Improves balance, core strength, coordination, spine flexibility, lower body engagement, and flexibility. Stretches posterior muscles of the body.
Transition to High Frogs after 2 or 3 Short Spines Massages.
Ankle pain.
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Short Spine Massage On Reformer
Ensure the headrest and footbar are down, and set your Reformer with two springs (two heavy springs). Attach the short loops of the straps to both feet simultaneously. Keep heels close, toes apart. Head rests on the headrest, arms press down by your sides. Push your legs to straight, and thrust your seat into the straps to lift your hips off the Reformer. Avoid looking down. As you continue lifting your hips, elongate your spine toward the ceiling and beyond your head. Aim for a graceful arc, closing the springs, and aligning hips over shoulders with strap tension and spine length. While maintaining hip height and strap tension, bend your knees, pulling them into the shoulder blocks. Despite the natural urge for hips to drop, lift them during knee bending. Keep feet over your face and roll your spine along the carriage. Once you can’t roll further, draw heels to your seat and use core strength to roll down. Repeat 3-5 times.
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 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.
