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Control Balance Off the Pilates Reformer

AdvancedStrengthTier T3

You lie on your back by a Pilates reformer, hold the sides of the shoulder blocks with your elbows wide, and roll your body up to the ceiling. You rest only on the shoulder girdle with your legs reaching up, then reach one leg to the outside of the frame.

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

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Put two springs on the reformer for carriage stability, slide away from the shoulder blocks to leave space to roll on and off, and lie supine holding the sides of the shoulder blocks with the elbows wide.
  • Roll the body up to the ceiling resting only on the shoulder girdle, never on the neck, with both legs reaching up.
  1. He lies rolled up onto his shoulder girdle on the carriage, his hands gripping the sides of the shoulder blocks with elbows wide, both legs reaching together to the ceiling, his neck free of load.

    Step 1 of 5

    Hold the sides of the shoulder blocks with your elbows wide and roll your body up to the ceiling, resting only on your shoulder girdle with both legs reaching up.

  2. Balanced on his shoulder girdle, one leg reaches straight up to the ceiling while the other leg reaches down outside the reformer frame, the opposite hand moved to the top of the shoulder block pressing to assist.

    Step 2 of 5

    For the prep, reach one leg up to the ceiling, reach the other leg to the outside of the frame, and move the opposite hand to the top of the shoulder block.

  3. He has reached the frame-side leg all the way down until his foot stands on the floor beside the carriage, his other leg still reaching up, his arms lifted as his body lengthens in the off-carriage stand.

    Step 3 of 5

    Continue reaching the frame-side leg down to the floor until you stand on it, then lift your arms up and find length and extension through your body.

  4. His hands have returned to the shoulder blocks and his body is rolling back onto the carriage, the standing leg lifting off the floor as the shoulder-girdle stand re-forms.

    Step 4 of 5

    Place your hands back down on the shoulder blocks and roll your body back onto the carriage.

  5. He lies rolled up onto his shoulder girdle on the carriage, his hands gripping the sides of the shoulder blocks with elbows wide, both legs reaching together to the ceiling, his neck free of load.

    Step 5 of 5

    Hold the sides of the shoulder blocks with your elbows wide and roll your body up to the ceiling, resting only on your shoulder girdle with both legs reaching up.

Safety Information

Roll up only to the shoulder girdle and never rest on the neck, keep the ceiling leg always reaching up, and perform one prep on each side before the full roll-off. Caution: it is not ideal for anyone with a neck injury. 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.