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Long Stretch Preparation on the Knees on the Pilates Reformer

IntermediateStrengthTier T2

A kneeling push on a Pilates reformer. You kneel on the carriage with hands on the foot bar, push so the carriage moves back, and return, moving only at the shoulders.

Targets: Shoulder

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

  • Kneel on the reformer carriage facing the foot bar with the hands placed on the foot bar.
  • Tuck the toes and set the soles against the shoulder blocks if possible, then set a neutral spine and pelvis.
  1. A woman kneels upright on the reformer carriage facing the foot bar, both hands on the bar, spine neutral, soles of her feet against the shoulder blocks behind her.

    Step 1 of 5

    Kneel on the carriage facing the foot bar, hands on the bar, neutral spine, soles to the shoulder blocks.

  2. She is pressing the foot bar, the carriage just beginning to slide backward under her shins, spine still neutral.

    Step 2 of 5

    Inhale and push against the foot bar so the carriage begins to move backward; the body moves only at the shoulder joint.

  3. She has pressed the carriage well back, her shoulders now flexed over the bar, the kneeling spine still neutral.

    Step 3 of 5

    Continue the push so the carriage travels back, keeping the neutral spine.

  4. She is drawing the carriage back home, shoulders opening back to upright, spine still neutral.

    Step 4 of 5

    Exhale and return to the start position with control.

  5. A woman kneels upright on the reformer carriage facing the foot bar, both hands on the bar, spine neutral, soles of her feet against the shoulder blocks behind her.

    Step 5 of 5

    Kneel on the carriage facing the foot bar, hands on the bar, neutral spine, soles to the shoulder blocks.

Breathing

  • Inhale on the backward carriage push and exhale on the controlled return.

Safety Information

Caution: check with your clinician first if you have been told to avoid arching your back. Keep the hips in line. 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.