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Long Back Stretch on the Pilates Reformer

IntermediateStrengthTier T3

You stand facing the shoulder blocks of a Pilates reformer with your hands on the footbar behind you and your feet in the blocks. You bend your elbows and lower your hips and legs toward the carriage, then reach your seat forward to move the carriage.

Targets: Hip

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, stand facing the shoulder blocks, place both hands on the footbar behind the body and set the feet into the shoulder blocks.
  • Open the chest, connect the arms to the back and reach the heels into the blocks before the first dip.
  1. He hinges over the carriage facing the shoulder blocks, both hands gripping the footbar behind him and his feet hooked into the shoulder blocks ahead, his chest open and his arms straight.

    Step 1 of 5

    With two springs on, stand facing the shoulder blocks, place both hands on the footbar behind you and set your feet into the shoulder blocks, chest open and heels reaching into the blocks.

  2. His elbows have bent and his hips and legs are lowered toward the carriage, the hooked feet keeping the carriage still while his chest stays open.

    Step 2 of 5

    Bend your elbows and lower your hips and legs toward the carriage.

  3. His seat has reached forward carrying the carriage out, then his hips are lifted high with the carriage held still, the box pattern of the long back stretch through the hips.

    Step 3 of 5

    Reach your seat forward to move the carriage out, then hold the carriage still as you lift your hips up, and close the carriage.

  4. In the reversed pattern his hips are lifted as the carriage presses out, then the hips and legs lower toward the carriage with the springs held, his arms pressing toward straight.

    Step 4 of 5

    Reverse: lift your hips up as you press the carriage out, hold it still as you lower your hips and legs to the carriage, close the springs and press your arms toward straight.

  5. He hinges over the carriage facing the shoulder blocks, both hands gripping the footbar behind him and his feet hooked into the shoulder blocks ahead, his chest open and his arms straight.

    Step 5 of 5

    With two springs on, stand facing the shoulder blocks, place both hands on the footbar behind you and set your feet into the shoulder blocks, chest open and heels reaching into the blocks.

Safety Information

Hold the carriage still while the hips lift or lower rather than letting it run, keep the reach of the arms into the back rather than pressing from the arms, and keep the stomach and seat moving the carriage rather than sticking the seat back. Caution: neck or shoulder issues. Warning: weight must be bearable on the arms placed behind the body before attempting. 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.