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Long Stretch on the Pilates Reformer

IntermediateStrengthTier T3

A plank on a Pilates reformer. Your feet are between the shoulder pads and your hands on the foot bar like a push-up. You push so the carriage moves back, then return.

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

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Place the feet between the shoulder pads on the base of the headrest and the hands on the foot bar as though about to do a push-up.
  • Set a neutral spine with the hips in line with the shoulders before pressing.
  1. A man planks on the reformer, feet planted between the shoulder pads on the headrest base, hands on the foot bar, body in one straight line.

    Step 1 of 5

    Plank with the feet between the shoulder pads on the headrest base and the hands on the foot bar, neutral spine.

  2. He is pressing the foot bar, the carriage just beginning to slide backward under his toes, the plank line unbroken.

    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. He has pressed the carriage well back, shoulders deeply flexed over the bar, the plank line still unbroken.

    Step 3 of 5

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

  4. He is drawing the carriage back home, shoulders opening, the plank line still unbroken.

    Step 4 of 5

    Exhale and return to the start position with control.

  5. A man planks on the reformer, feet planted between the shoulder pads on the headrest base, hands on the foot bar, body in one straight line.

    Step 5 of 5

    Plank with the feet between the shoulder pads on the headrest base and the hands on the foot bar, neutral spine.

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.