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Overhead on the Pilates Reformer

AdvancedStrengthTier T3

You lie on your back on a Pilates reformer with two heavy springs on, your hands in the strap handles and your legs long on the carriage. You press your hands down and lift your legs up and over so your hips lift overhead.

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 heavy springs on the reformer, take the headrest and the footbar down, lie supine and place the hands in the strap handles with the arms reached to the sky.
  • Set the legs long on the carriage before the first press.
  1. She lies supine on the carriage, a strap handle in each hand with her arms reached straight to the ceiling, her legs long together on the carriage and her gaze up.

    Step 1 of 5

    With two heavy springs on and the headrest and footbar down, lie on your back with your hands in the strap handles, your arms reached to the sky and your legs long on the carriage.

  2. Her arms have pressed down to the carriage while her legs have lifted up and over, her hips lifted overhead as her whole arm presses down, her legs reaching long behind but not toward the well.

    Step 2 of 5

    Simultaneously press your hands down to the mat and lift your legs up so your hips lift overhead as your whole arm presses into the carriage.

  3. Her legs have lifted back to the sky as her spine rolls down toward the carriage vertebra by vertebra, her hips still lifted and her gaze held to the ceiling.

    Step 3 of 5

    Lift your legs to the sky and then roll down toward the carriage, keeping your gaze to the ceiling.

  4. Her legs are reaching long down toward the lowered footbar as her arms lift back to the ceiling, the carriage returning home under control with her shoulders pressed back.

    Step 4 of 5

    As your legs reach down to the footbar, lift your arms to the ceiling and return the carriage with control.

  5. She lies supine on the carriage, a strap handle in each hand with her arms reached straight to the ceiling, her legs long together on the carriage and her gaze up.

    Step 5 of 5

    With two heavy springs on and the headrest and footbar down, lie on your back with your hands in the strap handles, your arms reached to the sky and your legs long on the carriage.

Safety Information

Keep the gaze to the ceiling rather than looking down at the stomach or legs, keep the legs reaching long behind rather than dropping toward the well, and press the arms and shoulders back as the legs lower rather than lifting the head and shoulders. Caution: it is not ideal for neck and shoulder issues. 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.