essential
Reformer A FULLY ILLUSTRATED MANUAL
second edition
Original copyright © 2003 by Merrithew Corp. Toronto, Canada. Reprinted 2013, 2011, 2010, 2008, 2006, 2005, 2004. All rights reserved. No part of this book, including photography, may be reproduced, stored in a retrieval system or transmitted in any form or by any means, without the prior written permission of the publisher. STOTT PILATES; Intelligent Exercise. Profound Results.; Fitness Circle; Flex-Band; Merrithew Health & Fitness; SPX; Stability Chair; STOTT PILATES Network; The Professional’s Choice, CORE Athletic Conditioning & Performance Training; V2 Max and ZEN•GA are trademarks or registered trademarks of Merrithew Corporation.
INTELLIGENT EXERCISE. PROFOUND RESULTS.®
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basic principles PELVIC PLACEMENT PELVIC PLACEMENT PRINCIPLE EXPLAINED
emphasizes stabilization of the pelvis and lumbar spine in a variety of positions. Two positions most often used to achieve stability are neutral and imprint. In neutral placement the normal curve, slightly convex anteriorly, of the lumbar spine is present. In most cases when supine, the triangle formed by the ASIS and the symphysis pubis should lie parallel to the mat. This is the most stable and optimal shockabsorbing position and a good place from which to promote efficient movement patterns. If the pubic bone is lower than the ASIS, an anterior pelvic tilt results; if the pubic bone is higher, a posterior pelvic tilt results. Neutral alignment should not be achieved by forcibly arching the back, but rather by allowing the weight of the sacrum to rest on the mat resulting in a natural lordosis of the lumbar spine. While breathing and engaging abdominals in this position no strain should be felt through the spinal extensors in the lumbar area. If muscular tension occurs, shift the pelvis slightly toward an imprinted position. It is more important for the abdominal wall to be engaged and the lumbar area to be stable and unstrained than for the ASIS and pubis symphysis to lie in the same horizontal plane. For example, someone with large gluteal muscles might actually create an exaggerated lordosis in the lumbar spine by trying to have the ASIS and pubic bone lie in the same plane. Imprinted placement refers to a slight posterior pelvic tilt with slight lumbar flexion. The normal curve of the lumbar spine lengthens toward flexion by engaging the oblique abdominals to approximate the pelvis toward the rib cage anteriorly.
When supine, the pubic bone will be slightly higher than the ASIS. The pelvis is not so tilted that the sacrum curls off or loses contact with the mat. It is not necessary to press the lower back all the way into the mat or to tuck under by overusing the rectus abdominis or gluteal muscles as this may decrease stability. The degree of contact between the lumbar spine and the mat will differ from person to person. An imprinted position should be used to ensure stability of the pelvis and lumbar spine if neutral alignment cannot be stabilized. When the load is greater than the strength of the abdominals, placing them in a shortened position will provide the mechanical advantage to maintain engagement and stabilize the lumbo-pelvic region. This will often be useful when certain postural tendencies are present (for example, lordosis). When the lower limbs are secure on the mat or other apparatus in a closed kinetic chain, the pelvis and spine are ideally neutral. Performing an open kinetic chain exercise with the pelvis and lumbar spine in an imprinted position will increase stabilization. Once enough strength has been developed through the abdominals to stabilize, a neutral placement can be maintained in an open kinetic chain. When describing the position and movement of the pelvis, we use neutral to refer to the spine or pelvis being neutral in the sagittal plane, i.e. no flexion or extension through the lumbar spine. Sometimes we may be laterally tilting the pelvis or laterally flexing or rotating the spine, but we still refer to the spine and pelvis as neutral as long as they are neutral in the sagittal plane. When looking at pelvic placement, we need to consider the relationship of the pelvis to the lumbar spine and hip joints, as different starting positions and movements will affect its alignment.
Pelvic Placement
neutral
6
BASIC PRINCIPLES • ESSENTIAL REFORMER MANUAL
imprint Š 2013 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.
PELVIC PLACEMENT PRINCIPLE EXERCISES
The following movements demonstrate the principle of pelvic placement. STARTING POSITION
Supine, pelvis and spine neutral. Knees flexed, feet abducted hipdistance apart on mat. Arms long by sides, palms down. 1. ROCKING PELVIS
Rock pelvis through anterior and posterior tilts to explore range of movement. Neutral placement will be somewhere between the two. 2. NEUTRAL TO IMPRINT INHALE
maintain neutral alignment.
EXHALE
contract oblique abdominals and imprint spine.
INHALE
maintain imprinted position.
EXHALE
return to neutral.
Transversus abdominis remains engaged throughout while obliques shorten as pelvis and ribs move toward imprint, and lengthen as pelvis and ribs move toward neutral. 3. LEG SLIDES INHALE
to prepare.
EXHALE
imprint spine.
Then … INHALE
maintain imprint and slide one foot along mat as far away from seat as possible, maintaining pelvic stability.
EXHALE
return to starting position.
Repeat with other leg, then with both legs. Exercise can be performed in neutral alignment if stability can be maintained. 4. LEG LIFTS INHALE
to prepare.
EXHALE
lift one foot off mat, maintaining imprint.
INHALE
return foot to mat.
Repeat with other leg. Can also be done lifting legs consecutively (lift one leg, then other to join it) or simultaneously (lift both legs together). Exercise can be performed in neutral alignment if stability can be maintained.
© 2013 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.
ESSENTIAL REFORMER MANUAL • BASIC PRINCIPLES
7
exercises FOOTWORK
continued
3. HEELS ON BAR footbar position #1, 3 or 4 springs, headrest adjusted for individual STARTING POSITION
Heels on footbar, ankles dorsiflexed. Legs parallel and adducted, knees flexed. EXERCISE
To prepare, inhale.. . EXHALE
keep feet still in space and extend knees to push carriage out.
INHALE
flex knees and hips, controlling return of carriage.
Complete 10–12 repetitions. FOCUS ■
all those listed on page 22
■
keep soles of feet as though on an imaginary floor, still in space; allow movement at ankle joints
■
maintain inner thigh connection, with legs parallel
Heels on Bar
1. starting position
2. press out
24
EXERCISES • ESSENTIAL REFORMER MANUAL
© 2013 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.
exercises BEND & STRETCH 1. PARALLEL
2. LATERALLY ROTATED
footbar position #1, 2 springs, headrest adjusted for individual
footbar position #1, 2 springs, headrest adjusted for individual
STARTING POSITION
STARTING POSITION
Supine, pelvis and spine neutral. Feet in straps, legs parallel and adducted with knees flexed and ankles dorsiflexed (keep feet just above knees so straps do not rub). Arms long by sides of body, palms down.
Supine, pelvis and spine neutral. Feet in straps, heels together, toes apart. Legs laterally rotated with knees flexed and ankles dorsiflexed. Arms long by sides of body, palms down. EXERCISE
EXERCISE
To prepare, inhale...
To prepare, inhale... EXHALE
keep inner thighs connected with legs parallel and press feet into straps, extending knees to move carriage out. Simultaneously, imprint, plantar flex ankles and gently point toes. Reach legs as low as imprint can be maintained.
INHALE
flex knees and hips and dorsiflex feet, moving pelvis toward neutral as carriage returns.
Complete 10 repetitions.
EXHALE
keep heels connected and legs laterally rotated and press feet into straps, extending knees to move carriage out. Simultaneously, imprint, plantar flex ankles and gently point toes. Reach legs as low as imprint can be maintained.
INHALE
keep heels connected, flex knees and hips and dorsiflex feet, moving pelvis toward neutral as carriage returns.
Complete 10 repetitions. May be done starting in and maintaining a neutral position once strength is gained and ability demonstrated. NOTE:
May be done starting in and maintaining a neutral position once strength is gained and ability demonstrated. NOTE:
Parallel
1. starting position
2. extend knees
3. flex knees
2. extend knees
3. flex knees
Laterally Rotated
1. starting position
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EXERCISES • ESSENTIAL REFORMER MANUAL
Š 2013 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.
exercises BACK ROWING PREPS
continued
MODIFICATIONS (EXERCISE 4)
4. BICEPS CURLS
1. PALMS FACING DOWN.
footbar position #1, 1 or 2 springs, headrest flat 2. PALMS FACING IN.
STARTING POSITION
3. SUPINATION OF FOREARMS.
Seated upright, pelvis and spine neutral. Legs straight and adducted between shoulder rests, ankles plantar flexed (ankles may be crossed). Arms long, held out in front of body level with shoulders. Hands in straps, palms facing up, wrists and fingers long. Scapulae stabilized.
To prepare, inhale... EXHALE
supinate forearms, then flex elbows to draw hands toward ears.
INHALE
extend elbows, then pronate forearms to starting position.
EXERCISE
4. PRONATION OF FOREARMS.
To prepare, inhale... EXHALE
INHALE
keep scapulae stable and humeri still in space, flex elbows and draw hands toward ears to move carriage out. keep scapulae stabilized and extend elbows to control return of carriage.
Start with palms facing down.
Start with palms facing up.
To prepare, inhale... EXHALE
pronate forearms, then flex elbows to draw hands toward ears.
INHALE
extend elbows, then supinate forearms to starting position.
Complete 5–10 repetitions. FOCUS ■
keep upper arms at a constant height during elbow flexion without overusing upper trapezius
Biceps Curls
1. starting position
52
EXERCISES • ESSENTIAL REFORMER MANUAL
2. flex elbows
3. return © 2013 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.
exercises ARMS PULLING STRAPS
| LONG BOX
1. PLOW footbar position #4, 1⁄2 or 1 spring, headrest flat
Position box lengthwise on carriage, pressed up against shoulder rests. NOTE:
STARTING POSITION
Prone on box, head toward pulleys. Pelvis neutral, upper body and head relaxed forward off end of box. Legs straight, adducted and parallel to floor. Arms straight, reaching down by sides of carriage and forward as far as scapular stabilization can be maintained, hands holding ropes, palms facing in. EXERCISE INHALE
slide scapulae down, pull arms down and back to start moving carriage out and lengthen spine to neutral, parallel to floor.
EXHALE
continue to pull arms back, hands to hip level, and extend upper spine, palms facing in.
INHALE
reach arms toward floor to start to return carriage, and lengthen spine to neutral parallel to floor.
EXHALE
reach arms forward to fully return carriage allowing upper body to relax off end of box.
Complete 5 repetitions.
Plow
72
1. starting position
2. neutral spine
3. thoracic extension
4. neutral spine
EXERCISES • ESSENTIAL REFORMER MANUAL
5. return © 2013 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.
exercises ELEPHANT 1. ROUND BACK
2. STRAIGHT BACK
footbar position #1, 1 or 2 springs
footbar position #1, 1 or 2 springs
STARTING POSITION
STARTING POSITION
Stand on carriage, feet against shoulder rests and hands holding footbar. Spine flexed with pelvis over feet as much as possible, ankles dorsiflexed. Back of pelvis drawn toward back of femurs. Heels of hands on footbar, shoulder-distance apart, scapulae stabilized. Arms slightly bent with elbows angled back.
Stand on carriage, heels against shoulder rests and hands holding footbar. Spine as neutral as possible (imprint slightly if hamstring length does not allow neutral or if stabilization cannot be maintained). Pelvis over feet as much as possible, ankles dorsiflexed. Heels of hands on footbar, shoulder-distance apart, scapulae stabilized. Arms slightly bent with elbows angled back.
EXERCISE INHALE
EXHALE
stabilize torso and arms and extend hips to move carriage out as far as possible without changing pelvis. keep spine flexed and flex hips to pull feet back under pelvis and return carriage.
Complete 10 repetitions.
EXERCISE INHALE
stabilize torso and arms and extend hips to move carriage out as far as possible without changing pelvis.
EXHALE
keep spine long and flex hips to pull feet back under pelvis to return carriage.
Complete 10 repetitions. ESSENCE TARGET MUSCLES: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; rectus abdominis and obliques isometrically to stabilize torso in flexion; hip extensors concentrically to press carriage out and eccentrically on return; hip flexors concentrically on return; scapular stabilizers STABILITY:
torso in flexion; scapulae and arms
MOBILITY:
hip extension and flexion
Modification 1
move feet forward (shown in Round Back position)
Round Back
1. starting position
82
EXERCISES • ESSENTIAL REFORMER MANUAL
2. press back
3. return © 2013 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.
ESSENCE
MODIFICATIONS (EXERCISES 1-2)
transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; erector spinae and obliques to stabilize spine; hip extensors concentrically to press carriage out, eccentrically on return; hip flexors concentrically on return; scapular stabilizers
1. MOVE FEET FORWARD.
TARGET MUSCLES:
STABILITY:
torso in straight back position; scapulae and arms
MOBILITY:
hip extension and flexion
Position feet slightly forward on carriage. Ideal for shorter torso lengths; allows stabilization of scapulae with majority of weight over feet. If necessary, stand on a gripper mat to prevent feet from slipping.
Standing on balls of feet with heels against shoulder rests. To reduce tension on hamstrings. 2. HIGH HALF TOE.
FOCUS (EXERCISES 1-2) ■
maintain spinal flexion with abdominals especially as hips extend in 1
■
maintain long spine so hamstrings must lengthen, and avoid lumbar spine flexing as hips flex in 2
■
maintain abdominal support in both round and straight back positions to help stabilize spine during movement of hips
■
maintain scapular stabilization throughout
■
isolate movement at hip joint to move carriage; avoid allowing movement from shoulders or spine
■
avoid overextending wrists on footbar
■
keep heels down so weight is on entire foot, especially as carriage is pressed out
■
avoid ‘locking’ or overflexing elbows Modification 2
high half toe (shown in Straight Back position)
Straight Back
1. starting position
2. press back
© 2013 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.
3. return ESSENTIAL REFORMER MANUAL • EXERCISES
83
exercises SIDE SPLITS 1. ABDUCTION footbar position #4, 1 or 2 springs STARTING POSITION
Stand on Reformer, facing side. One foot on wooden standing platform, one foot on edge of carriage (if using platform extender, feet should start hip-distance apart). Spine and pelvis neutral. Legs straight and parallel. Arms straight, reaching out to sides, palms down or forward. EXERCISE
To prepare, inhale... EXHALE
maintain pelvis and spine neutral and weight equally on both feet; press legs evenly away from midline to move carriage out.
INHALE
maintain pelvis and spine neutral and weight equally on both feet; return legs evenly toward midline, controlling return of carriage.
Complete 8–10 repetitions on each side. ESSENCE TARGET MUSCLES: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; obliques and erector spinae to stabilize torso; abdominals and hip extensors to stabilize pelvis; hip abductors concentrically to press carriage out, eccentrically on return STABILITY:
torso
MOBILITY:
hip abduction and adduction
Abduction
1. starting position
100
EXERCISES • ESSENTIAL REFORMER MANUAL
2. press out
3. return © 2013 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.
essential REFORMER ✽ asterisk indicates exercise to be accomplished within first five sessions ✽ FOOTWORK 3 OR 4 SPRINGS 10 TO 12 REPS
✽
✽ ✽
✽
1⁄ 2 OR 1 SPRING
5 TO 10 REPS
SIDE TWIST SITTING
1 ⁄ 2 OR 1 SPRING
5 REPS
FRONT ROWING PREPS
1 OR 2 SPRINGS
5 REPS
2 OR 3 SPRINGS
10 REPS
1
INTERNAL ROTATION
2
WRAP TOES ON BAR
2
EXTERNAL ROTATION
3
HEELS ON BAR
3
ADDUCTION
4
HIGH HALF TOE
4
ABDUCTION
5
LOWER & LIFT
SECOND POSITION
3 OR 4 SPRINGS
10 TO 12 REPS
✽ ✽
1
PARALLEL
1
STRAIGHT FORWARD
2
LATERALLY ROTATED
2
SECOND POSITION
3
MEDIALLY ROTATED
3
OFFERING
2 OR 3 SPRINGS
5 TO 10 REPS
STOMACH MASSAGE
1
ONE LEG BENT
2
BICYCLE
1
ROUND BACK
3
SINGLE HEEL
2
PREP
STRAIGHT BACK
HUNDRED
2 OR 3 SPRINGS
10 SETS
BEND & STRETCH
2 SPRINGS
10 REPS
LONG BOX ARMS PULLING STRAPS
1
PARALLEL
1
PLOW
2
LATERALLY ROTATED
2
AIRPLANE
3
MEDIALLY ROTATED
3
TRICEPS
LIFT & LOWER
2 SPRINGS
5 REPS
SHORT BOX
1 ⁄ 2 OR 1 SPRING
5 REPS
2 SPRINGS
1
PARALLEL
ROUND BACK
2
LATERALLY ROTATED
STRAIGHT BACK
5 REPS 5 REPS
ADDUCTOR STRETCH
2 SPRINGS
5 REPS
TWIST
5 REPS
SHORT SPINE
2 SPRINGS
5 REPS
TREE
3 REPS
PREP
ELEPHANT
FULL
1
ROUND BACK
2
STRAIGHT BACK
MIDBACK SERIES
1 OR 2 SPRINGS
5 REPS
✽
1 OR 2 SPRINGS
10 REPS
MERMAID
1 SPRING
STRAIGHT DOWN
LEG CIRCLES
2 SPRINGS
10 REPS
FORTY FIVE DEGREES
1
PARALLEL
4
SIDE
2
LATERALLY ROTATED
5
CIRCLES
3
MEDIALLY ROTATED
2 SPRINGS
10 REPS
1
TRICEPS PRESS
2 3
BACK ROWING PREPS
✽ ✽ ✽ ✽ ✽
SIDE ARM PREPS SITTING
TOES APART HEELS TOGETHER
SINGLE LEG
✽ ✽
✽
1
1 OR 2 SPRINGS
5 TO 10 REPS
KNEE STRETCHES
1
PLOW
2
OPEN ELBOWS
1
ROUND BACK
3
AIRPLANE
2
STRAIGHT BACK
4
BICEPS CURLS
5
TRICEPS
6
3 TO 5 REPS
PREP
✽ ✽
RUNNING
2 OR 3 SPRINGS
HIP LIFT
2 OR 3 SPRINGS
10 REPS
ROLL-DOWN
HIP ROLLS
2 OR 3 SPRINGS
5 TO 10 REPS
7
ROLL-DOWN WITH BICEPS CURLS
✽
8
ROLL-DOWN WITH OBLIQUES
✽
20 TO 60 REPS
PREP FULL
SINGLE THIGH STRETCH
2 SPRINGS
SIDE SPLITS
1⁄ 2 TO 2 SPRINGS
1
ABDUCTION
2
ADDUCTION
5 REPS 8 TO 10 REPS
m e r r i t h e w. c o m 2 2 0 0 Y O N G E S T R E E T, S U I T E 5 0 0 , T O R O N T O , O N , C A N A D A M 4 S 2 C 6 . 4 1 6 - 4 8 2 - 4 0 5 0
© 2013 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.
ESSENTIAL REFORMER MANUAL • WORKOUT CHART
103