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Reformer Elephant

IntermediatestretchTier T2

You stand on a reformer carriage facing the foot bar, feet against the shoulder blocks and hands flat on the frame. You hinge at the hips and move the carriage away and back, feeling a stretch in the back of the legs.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man standing on a reformer's carriage, bent forward at the hips with his hands pressed on the foot bar and his feet against the shoulder blocks.

    Step 1 of 3

    Stand on the carriage facing the foot bar with both feet braced against the shoulder blocks and your weight in your heels; press the heels of both hands flat on the foot bar, shoulder-width apart, fingers relaxed.

  2. The same man, now with the carriage pushed farther from the foot bar, his hips risen and the backs of his legs visibly stretched, his hands and torso unchanged.

    Step 2 of 3

    Inhale and push your legs back to extend the carriage away, keeping your arms and torso in the same position; feel the stretch build through the backs of your legs as the carriage moves away from the stopper.

  3. A man standing on a reformer's carriage, bent forward at the hips with his hands pressed on the foot bar and his feet against the shoulder blocks.

    Step 3 of 3

    Stand on the carriage facing the foot bar with both feet braced against the shoulder blocks and your weight in your heels; press the heels of both hands flat on the foot bar, shoulder-width apart, fingers relaxed.

What you should feel

A stretch felt at the back of the legs, particularly the hamstrings, as the carriage moves away from the stopper.

Breathing

  • Inhale to push the legs back and extend the carriage away from the foot bar; exhale to draw the carriage back in toward the foot bar, engaging the abdominals to initiate the return.

Safety Information

This exercise may be unsuitable if you have been told not to tighten your abdominals in this position, if it causes you pain, or if you cannot stand comfortably with your head lower than your hips. If you have a hamstring, hip, low-back, wrist, or shoulder injury, ask a physical therapist or a qualified Pilates instructor before attempting this exercise, because it sustains body weight through the wrists and shoulders in a hip-hinged position while stretching the hamstrings under spring resistance. Stop and draw the carriage back in toward the foot bar with control immediately if you feel a sharp pain, a pinch, tingling, or a loss of balance at any point while the carriage is extended. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.