Balanced Body Combinación Reformer Trapecio Manual Del Usuario página 16

Reformer Exercises
DEFINITION OF EXERCISE SET-UP TERMS
Level: The level of expertise needed to undertake exercise.
Reps: How many times the exercise is performed.
Springs: How many springs should be attached during exercise.
Bar: Proper position of the footbar during exercise.*
Head rest: Proper position of the head rest during exercise.*
Loops: Which loops should be used during exercise.*
FOOTWORK, ALL LEVELS
10 reps Springs: 2 – 4 springs
Head rest: Up
Focus
» Breathing – exhale out/inhale in, or inhale out/exhale in
» Neutral spine
» Pelvic stability
» Hip, leg and ankle alignment
» Hip, leg and ankle strengthening
» Circulation
» Isolation – release unnecessary tension in the upper body and
hips
Precautions
Sensitive to ankle, knee, hip flexion, spinal compression
Starting position
Supine on carriage, feet on foot bar, legs hip width apart
Heels
Heels on foot bar, push back and return
Toes
Ball of foot on bar, heels slightly raised, push back and return
Prehensile
Ball of foot wrapped around the bar, push back and return
Pilates V
Ball of foot on bar, turned out, low releve, heels together, push
back and return
Flex/Releve
Ball of foot on bar, parallel, legs straight, plantar flex ankle,
dorsiflex ankle, plantar flex ankle, bend knees, push back to
starting position
2nd position
» Heels at ends of bar, slight turn out, push back and return
Running in place
» Ball of foot on bar, dorsiflex one heel, bend the other knee,
alternate legs 20-50 times
14
Bar: Middle or High
Focus: What should be emphasized during exercise.
Precautions: Physical conditions that may limit or exclude a
participant. Exercises may need to be modified for people with
these conditions.
Prerequisites: Specific exercises that must be mastered before
undertaking a new exercise.
Starting Position: Where to begin the exercise on the Reformer.
*If applicable
Heels
Prehensile
Toes
Pilates V