Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Down Stretch on the Pilates Reformer

BeginnerstretchTier T2

You kneel on the Pilates reformer with two springs on, with your feet in the shoulder rests and your hands on the footbar. You open your chest and lift the crown of your head, then press the carriage away with your heels and seat as you reach your heart forward.

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

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Put two springs on the reformer, kneel on the carriage with the feet placed into the shoulder rests and the hands on the footbar with the thumbs alongside the fingers.
  • Open the chest and lift the crown of the head toward the ceiling before the first press.
  1. She kneels on the carriage facing the footbar, her feet set back into the shoulder rests and her hands on the footbar with thumbs alongside the fingers, her chest opened and the crown of her head lifted.

    Step 1 of 5

    With two springs on, place your feet in the shoulder rests and your hands on the footbar with thumbs alongside your fingers, then open your chest and lift the crown of your head toward the ceiling.

  2. The carriage has slid out under the press of her heels and seat while her heart reaches forward in extension, her hands steady on the footbar and her crown still lifted.

    Step 2 of 5

    Press the carriage away with your heels and your seat as you reach your heart forward.

  3. The carriage is drawing home under her resistance, her heels pressing back into the shoulder blocks while her chest stays open and her spine stays long.

    Step 3 of 5

    To return, press your heels back into the blocks and resist the carriage home.

  4. Mid-cycle she holds the long opposition line, the crown of her head and her heels pulling away from each other while her tailbone reaches toward the carriage and her stomach stays drawn in.

    Step 4 of 5

    Repeat the out-and-in keeping the crown and heels pulling away from each other, stomach in and tailbone reaching toward the carriage.

  5. She kneels on the carriage facing the footbar, her feet set back into the shoulder rests and her hands on the footbar with thumbs alongside the fingers, her chest opened and the crown of her head lifted.

    Step 5 of 5

    With two springs on, place your feet in the shoulder rests and your hands on the footbar with thumbs alongside your fingers, then open your chest and lift the crown of your head toward the ceiling.

Safety Information

Keep the crown and heels pulling away from each other, pull the stomach in and reach the tailbone toward the carriage rather than hanging in the lower back, soften the elbows if they hyperextend, drive the press-out from the legs and the pull-in from the back rather than the shoulders. Caution: 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.