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Reformer Scooter With a Round Back

IntermediateStrengthTier T2

A standing move on a Pilates reformer with a rounded back. Hands on the footbar with straight arms, one foot on the floor and the other knee on the shoulder rest, you extend the carriage-side knee to push the carriage.

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

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand beside the reformer, facing the footbar.
  1. A woman stands facing the reformer footbar, straight-arm hands on the bar, her left foot on the studio floor and her right leg's knee bent against the carriage shoulder rest, her back rounded.

    Step 1 of 5

    Stand facing the footbar with your hands on it, arms straight; keep one foot on the floor and put your other leg's knee against the carriage shoulder rest, your back in the rounded position.

  2. The woman holds the rounded setup on the inhale: straight arms on the footbar, one foot on the floor, the other knee on the shoulder rest, the carriage not yet moved.

    Step 2 of 5

    Inhale to prepare, holding the rounded position and the setup before the drive.

  3. The woman extends her right knee driving the carriage backward along its frame, her straight arms still on the footbar and her back still rounded, the drive stopped while her hips stay square.

    Step 3 of 5

    Exhale and extend your carriage-side knee to push the carriage back and out - stop before your hips rotate.

  4. The woman rides the carriage back to its start on the inhale, her right knee bending again on the shoulder rest, the back still rounded and the straight arms still on the footbar.

    Step 4 of 5

    Inhale and let the carriage return to the start position, keeping the rounded position and straight arms.

  5. A woman stands facing the reformer footbar, straight-arm hands on the bar, her left foot on the studio floor and her right leg's knee bent against the carriage shoulder rest, her back rounded.

    Step 5 of 5

    Stand facing the footbar with your hands on it, arms straight; keep one foot on the floor and put your other leg's knee against the carriage shoulder rest, your back in the rounded position.

Breathing

  • Inhale to prepare; exhale to extend the knee on the carriage to push it back and out, stopping before the hips rotate; inhale to return to the start.

Safety Information

Caution: check with your clinician first if you have a hip or knee problem. Stop the drive before your hips rotate. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. 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.