Gaiam RN MR:
PILATES
REFORMER
A MANUAL FOR PILATES INSTRUCTORS
SERIOUS PILATES STUDENTS
author of Pilates for Dummies, Pilates Workbook on the Ball
and Pilates Props WorkbookCONTENTS CONTENTS CONTINUED
Yrs Uhad |
yf. Kir ep
INTRODUCTION whe Mn yf Sp 89 SHORT BOX SERIES 143
Plank/Lang Scré 1 3/ 0 Round Back Roll Down 144
FOOTWORK SERIES 25 =U" Pull 1 Flat Back Hinge 146
First Position % Around The World/Up Stretch 32 Old Man at the Gym 147
Monkey on a Branch 2 Down Screcch 33 Up & Over A Barrel 148
Heels in Parallel 2B Arabesque. 94 ‘Twist Round Back 49
Tos in Parallel 2B FID Florist 36 Spear A FishiAround The World 150
Internal Rotation 30 Elephant 9 mb A Tree 152
Calf Raises 31 Forward Bend Srrevch 98 | Side Sit-Ups 134
Combo 32 Long Back Strerch 9 ne
Single Leg on HeclTor 3 Semni-Circle 195
Sleepers 34 STOMACH MASSAGE SERIES 101
Ballet Combo 36 Round Back 102 Tendon Stretch 156
Flac Back 103 | ‘Tendon Stretch: Around The World 197
SUPINE SERIES 38 Reaching 104 | '
Chicken Wings 39 Bugis 103 Prancing 158
no a faces re Bostom Lift In 2nd Position —Low 159
‘Tepe 2 KNEE STRETCH SERIES 107 Sere
The Hundred 4B ‘Scooter 108 Tone’ te
Frog Extensions 4 Flat Back 109 Rosse Bir
Levitation Verité 45 Round Back 110 Seen
‘Short Spine Stretch 46 Knecs OFF m1 ack, ame dead
ceases ea REVERSE KNEE STRETCH SERIES uz fous a
MIEN Oveheadfaddoite 3 teal nm ae
2 Flat Back/Obliques ns [erpaghoe
an ea 3 KNEELING SERIES 5, ae
Leg Aire a ‘Chest Expansion 116 ADVANCED & SUPER ADVANCED REPERTOIRE
Salute 2 3 ‘Arm Circles. MB “Thread The Needle/Scar Prep
Motel Foor aa a Salute 120 a
Front Rowi Kneelin 2 rake
ae 3 Kneeling Rackhend 131 Snake
Flat Back Hlinge 6 KNEELING SIDE ARM SERIES 132 Corkscrew
Overhead 133, | Control Balance Dismounc
LONG BOX SERIES of (One Aum Rotator 14 | Backbend
Cee Expansion 6 Swackedee 135 1
aoe es Sidebend (Painting Under the Seaizs) BE ORE ETEReree an 183
‘The Queen ry LEG SERIES & LONG SPINE STRETCH 127 |
Pulling Ropes o Leg Pulls in Parallel
The Tee 70 Open & Clase |
“Triceps a (Open & Close Tum Out/Turn In GL |
Backstroke n Recrangles 132
Babance Paine 2B Rectangles & Circles/Ovals 133
‘Tesier: Dead Hang 4 Hollywood Legs 1d i
Hasetesus 76 Diamond Pulls 135
Charlie Chaplin 77 Long Spine Steck 136
Swimming 78 3-Way Hip Stretch 139 i
Rocking Sivan 79 |
Grasshopper 80 ‘Control Front 140 |
Control Back 142 |
ROLL DOWN SERIES a1
Roll Downs 82
Reverse Teaser 84
Mermaid 86BUCTION =
EXERCISES
Footwork is the first series of exercise done on the Reformer because it uses the
large muscles of the legs to “warm-up” the body, plus it’s a great opportunity to
reinforce the concept of neutral spine,
Which variations should you do?
‘The variations can beadded in wa workous program wo addsess dhe individual's needs, For instance, 2 person with
postural bowlegs will henefic from additional external racation foorwork (Hees!
«Position, Heels in Second,
Position). A person with ankle inseability will benefit fam Toes in Parallel and Combo, Internal Rocation has been.
recently added vo the repertoire tw balance all the exteral rotation done in Pilates and dance; the hip joint needs
10 be used in all ROM for long-zerm health. Single leg variations are great for knee, hip and ankle rehabilitation, oF
simply for correcting imbalances.
Head Rest Setting: Up or Down?
Thhc classic citing is Bead rest up, because it Facilita
abdominal engagement and ribcage stability when
the head is up slightly. Ifyour elienc has tension in
their neck when the head rest is up, then try putting
ic down, Ask che client their preference, and use your
judgement about which position is appropriate.
‘The classic 4 Footwork positions:
1-Finsr Posrrions
2-Moker on a Brancit
j-HEELS 1s PaRALtEL
4-Catr Raises
Footwork Variations:
-Heets 1s First Posmmon/ Seconp Posrri0n,
Toes is Parattet.
-Inrennat Rorrion
-Coma
“Sisate Leg ow Heeu! Tor
“SLEEPER
-Batter Compo
Foot bar setting: high vs. low
+ Use high bar ifclient isshort or has an anterior
pelvic tile chis is the defauls position
+ Use low bar ifclient is very ell, has tight hips andlor
cannoc acheive neural spine with high bar
+ For very tall and/or inflexible clients: move “home”
away from the carriage so that the dient is pot in to0
decp of knce and hip flexion
* Low bar works the back ofthe legs a bit morc and
challenges the abdominals 2s you seaighten
the legs
Alignment cues for all Footwork :
*+ Keep pels neutral (iis very exgy 10 tuck t0 i
the movement)
* Do not allow ribs to “pop up and destabilize the
toro
+ Work both legs evenly (look for onc knce
straightening before the other)
+ DONOT hyperestend or lock knees when
straightening legs — pull inner thighs together
ik: extend From the hip instead ofthe knees.
will engage the hamstrings and lessen the work
of the quads
+ Keep neck, jaw and shoulders relaxed
ACIS ~ ELLIE HER
ciateSS Sesh
FUNCEIONS & TARGET MUSCLES
fe Soengthens cep
+ Tilas shader stubization
ALIGSMENT CUES ac OBSTACLES
"Keep showtter: rotated epen and wide the
cerage
‘VARIATIONS & PEEL BACKS
This is ape bck for mune nd
Coordination
[ELLIE SAYS_.-Ger chat simglecamgte frm”
inn
1. Starting Position — 8 to 10 repetitions
Uren your back, hands in hancles of cotton loans with eltiows bent te 90°
and fingertips toward celling, upper arms glued fo sides, legs in tabletop
position.
Scoap abdominals to spine and straighten elbows,
3. Inhale
Bend elbows to $0 —elhows stay on carriage
| .Starting Position — 10 sets of 10 breaths
Place hands in leaps with Fingertips toward sky. Elbows are bent
1090- Legs in table top position. Shaulders about an inch away from
shoulder rests,
Exhale: Roll up to Pilates abcomiaai position while extondiag arms to
sides (Trices Press.
2-3. Inhale/Exhale
Inhale through nose smoothly for S arm pumps. Exhale percussively
through the mouth for 5 arm pumps making a shi~ sh” sound. Luba’
spine is deeply imprinted oa mat and low glutes are engaged.
‘VARIATIONS,
ADVANCED
BEGINNING,
INTERMEDIATE
Parana rte
MACHINE SET UP
* springs: Hor ied
* ba: down
* ropes standard tenoth
1 risers: clowm
headeest
FUNGTIONS &c TARGET MUSCLES
ams unite body
‘= Suengthers abdominal muscles hp tenors,
deen neck fesors, and ies
= Chatenges coercnaten—pump ami
Py wei eat wie mating toes
abey
Teacher pomussivebreshing
ALIGNMENT CAIES &e OBSTACLES
109 e2ch urd of extales deepen adorn!
fengagemer= and cemo us night to mast
Plates abdominal postion
1 De ot Just use rectus abominis—hees
(lig rel o sie to protec the Jom back
“+ Maintain erfame arms wile puny,
‘eacing fingers long, presung hea rexiance
‘Keep upper Baey sable—do not let upper
booy o¢k eth arm pres
+ Obstacles: Weak abs and weak bip exces,
tight upper back
‘VARIATIONS & PEEL BACKS
+ Beglantng: Ute wlatop by peuzan
+ Intermediates kre=s sro. lighy
ower than 30, hips in abot extra
rotaton, fet nthe Plates -V tes favorsthe
ous for p Nexond
+ Advanced Varlathas Knees stich ad
legal 3s posite while maiming
bsomina 009
1 To hetp neck elined look to rip far one
S491 Breas nd hen to forthe next
but go not aan scape touch mat
torso ta rock wih Pen
* Can perform Fog Extensions wh aps
Seraghtening on each fe of exis torts
hip Pex
IMAGINE. .)2o ore cradiing @ bowling bal
with your spares f youl overasing your
‘rectus yale going "pop tbe ball aff your
forse. Imagine yor sternum 2 amcrares #3
the at and you're “hater backing" the wrper
back aud thi anchor.
ELLIE SAYS. "Traaanally The Hundhed
i a Ywarra we exercise 10 get the bod
creviaing.~
1S PLATES REO 43BEGINNING
Pens
heaaost A,
FUNCTIONS 4 TARGET MUSCLES
+ Srengthens deltads ant pec major
+ Wlods abdominals and postural muses
Teaches scapula stabitzation with hacia
roton tcl traps, serratus aa,
romtboics |
ALIGNMENT CUES & OBSTACLES
‘Keep skull alloned aver sevis i excelent
‘ing porture while moving arms
1 Sir ght os is bones-—ne slowcnina Benin
them or achingla onto thee
1 Fee! chest and tack saying wa and sable
‘Rese threugh pinky finger to encourage
the serratas anterior 19 work
+ Meet is unable to sit up straight in
‘roised legged paaition place them on a
‘eon box mat, oF pillow
+ As arms retutn 12 starting poston de net
[et elbows mave behind torsos will
Pinch shoulder blades and force pacs to
Feitine the pext “huge
= Think ballet ars?
VARIATIONS & FEEL BACKS
= To increase wieaty, et wit legs stright
In tront of you
Te work arm strength use red svi
1 For cents who cannot st rors legged 3t
all do the whole series ona eng bax. legs
sradding the box
IMAGINE...you're Shiva and you have # era
Ses of arm with ome et seed 9 Yn
‘capwlae rd the othe it arated youre
‘age Hag the tree wih al af voor arta
ELLIESAVS._Ramamo toca ths Hg
Pavaroe”
4 pana RMA PLATES
1. Starting Position — 6 repetitions
Sit eross-Jegged on carriage facing front af Reformer with lack against
shoulder rests. Hands in loops with arms to sides with hands and elbows
Slightly lower than shoulders. Elbows are slightly rounded. arms are
slightly in front of torso. You should be able to see your elbows with your
peripheral vision. These are“ballet arms.”
Inhale and lengthen spine
2. Exhale
Keeping back wide and spine tong, pull hands toward ane anether as if you
ware hueging 4 tree. Keep elbows rounded.
2, Inhale
Open aims to starting position, growing ever taller in spine.
Altes 3 repetitions reverse the breathing so the arms pull together. inhale
for'3 more repetitians. Breathe Into the serratus anterior'as you initiate the
hug.
1. Starting Pesition — 6 repetitions (2 of each variation)
‘Tansivon ftom Foy @ Tree, salute forehead with elbows bent, and index
Fingers touching eyebaws with palms facing out. Tarsa is pitched forward
about 20" fram upright.
Ina
to propare 4
2-3. Exhale/Inhale
Straighten ellzows while stabilizing scapulae so they don't elevate. Arms
straighten to doortrame position on the line of the body: Hands are even
with or wider than shoulders. Inhale. Elbows bead and fingers return to
eyebrows. Repeat 3 mes,
Shave the Head
4-5, Exhale/Inbale
On ath rep, drop head forward bringing hands behind head and salute the
Pilates goddess from this position flike you're shaving off the back of your
head). Inhale, Return to starting position with control, Repeat 3 Cimes.
face
‘sg Sn
‘pes Handi gt
ee
FUNCTIONS & TARGET MUSCLES
1 Seeqthens twos, daoids and back
eaters
“Teaches shoulder girdle sapliey
ALIGNMENT CUES a ORSTACLES
“Keep shoulters wade and scapata siding
down back—DO NOT OVERUSE UPPER.
mes
«+ Contralnicated fe cieste with capa
tunnel and eoper quarter Repetiive Sess
Injury sees hecaute iis very clit not
to-overuse upper wags and levator seapala
“If afew to keep shoulders down,
allow arms ra widen as they extend —
sizing more toward the se tan the
fone
‘= Obstacles: Tht oper taps ae las
VARIATIONS ae PEEL BACKS
«= Tigte hips and/or tight low back mate it
difinlt to Ringe forward—in this case have
client sit'on mat, pl. or moan Box
= Peel pacts Doub Lat Paton te Castine
(bom versions)
IMAGINE...you are saluting the Pete
odes.
SUSI SAYS. 7 rarely sae oi erercize done
coerectk So aie tact your clans urn
hey can sabe ther shoulders wie raising
ther cre ove ther heads saeed yp
That Rh err omy ewes aINTERMEDIATE
i
ean
TNEyAt
MACHINESET UP
springs: | red 8 | bllee
bre down
apes shortened wth Ioepst9 top of hemrest
FUNCTIONS ee TARGET MUSCLES
‘Strengthens abdominals and hip exocy
+ Reinfrces sequential spinal mevement
1 Teaches shoulder girdle stablization
= Poel back fr all Tease exercises
ALIGNMENT CUES-& ORSTACLES
"Doct allow legs to drap while alllng sp or
down throagh spine
= Keep the motion smooth and steady 12
make sure the abdoiinals and hip exors
fa the wk, nat momentue
+ Dorot lean back while straightening the
legs into Reaserposition—feel bady fing
int
1 Keep lumbar cpine in small curve mise
‘ry.eg to extend epper back and neck
+ Obseactes: Tighe namutngs ane weak hip
fexors
VARIATIONS & PEEL BACKS
* Variations: “Can Can’ tegs Seraight& begs
Bert ta Staxght See opposite page:
1 Peel Backs: Queen, fo Downs
+ Contraindcations: Heriatee/rupiuced
cls, coceve Iniures
IMAGINE...tameane or something is halting
your thighs so they cane move mtu fexo
(ols up and down
ELLIE SAVS._*This isthe easfest version of
the Teaser. Saster this ra he Tee wl be
your (wth ame west ons werk”
1. Starting Position — 3 0 5 repetitions
Holding the loops, move pelvis as close as possible to shoulder rests, sit
‘up in yor Balance Point lifting leas into tabletog position. Squeeze inner
‘thighs together, arms extending in front of you at shoulder height, palms.
facing each other.
Inhale to prepare
2. xhale
Roll down one vertebrae at a time until you're fying Back on the carriage.
Inhale at the Bottom.
3. Exhale
Feel the seapuiae pulling down the back as you saveeze a tangerine under
Your chin, and rofl up ene-vertebra at a time coming back up te your
Balance Point. éaintain the tabletop legs throughou, and keep