Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Childs Pose on the Pilates Reformer

IntermediateStrengthTier T2

A kneeling folded position on a Pilates reformer. Your hands are on the foot bar and your buttocks on your heels. You press the carriage back while keeping your body placement, then return.

Targets: Spine Chain (Full Spine)

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 with the hands on the foot bar.
  • Settle the buttocks onto the heels and prepare with an inhale.
  1. A woman kneels folded on the reformer carriage, buttocks settled on her heels, both hands resting forward on the foot bar.

    Step 1 of 5

    Kneel on the carriage with the hands on the foot bar and the buttocks on the heels.

  2. She has held her folded shape while the carriage slides backward under her shins, hands still on the foot bar.

    Step 2 of 5

    Exhale and press the carriage back while maintaining the body placement.

  3. The carriage is well back along the rails, her folded shape unchanged, arms lengthened on the bar.

    Step 3 of 5

    Let the carriage travel back, still holding the folded placement.

  4. The carriage is drawing back home under her shins, the folded placement still held, hands on the bar.

    Step 4 of 5

    Return the carriage to the start position.

  5. A woman kneels folded on the reformer carriage, buttocks settled on her heels, both hands resting forward on the foot bar.

    Step 5 of 5

    Kneel on the carriage with the hands on the foot bar and the buttocks on the heels.

Breathing

  • Inhale to prepare and exhale on the carriage press-back.

Safety Information

Caution: check with your clinician first if you have a knee problem. 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.

Get your free personalized program at clapmove.com/register

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