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Knee Stretches Round Back on the Pilates Reformer

IntermediateStrengthTier T2

You kneel on the Pilates reformer carriage with two springs on and your hands on the footbar. You round your back, look toward your tailbone, and press your legs back into the shoulder blocks to move the carriage out about a shin length.

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

  • Place two springs on the reformer, come kneeling on the carriage, place the hands on the footbar and round the back looking toward the tailbone.
  • Set the knees and feet hip-distance apart and reach the heels back into the shoulder blocks.
  1. She kneels on the closed carriage with her hands on the footbar, her spine fully rounded, her gaze toward her tailbone and her feet pressing back into the shoulder blocks.

    Step 1 of 5

    With two springs on, come kneeling on the carriage, place your hands on the footbar, round your back looking towards your tailbone and reach your heels back into the shoulder blocks.

  2. Her legs have pressed back into the shoulder blocks and driven the carriage out about a shin length, her round spine and her hands on the footbar unchanged.

    Step 2 of 5

    Press your legs back into the shoulder blocks and move the carriage out about the length of your shin, keeping the round shape.

  3. Her seat and the back of her legs have drawn the carriage back in along the frame, the round shape and the shoulder-block foot pressure unchanged.

    Step 3 of 5

    Pull the carriage back in, placing the emphasis on the in rather than letting the springs drag it.

  4. She holds the rounded kneel on the closed carriage between repetitions, her hands on the footbar, her gaze toward her tailbone and her feet still pressing the shoulder blocks.

    Step 4 of 5

    Keep the round shape, the footbar hands and the shoulder-block feet unchanged through the whole set.

  5. She kneels on the closed carriage with her hands on the footbar, her spine fully rounded, her gaze toward her tailbone and her feet pressing back into the shoulder blocks.

    Step 5 of 5

    With two springs on, come kneeling on the carriage, place your hands on the footbar, round your back looking towards your tailbone and reach your heels back into the shoulder blocks.

Safety Information

Caution: it is possibly unsuitable for some knee injuries. 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.