Essential Reformer
Original copyright © 2003 by Merrithew International Inc., Toronto, Canada.
Reprinted 2024, 2023, 2022, 2021, 2020, 2019, 2018, 2016, 2015, 2014, 2013, 2011, 2010, 2008, 2006, 2005, 2004.
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STOTT PILATES; Intelligent Exercise. Profound Results.; CORE Athletic Conditioning & Performance Training; Fitness Circle; Flex-Band; Leaders in Mindful Movement; Merrithew; Merrithew Publishing; MPX; SPX; Stability Chair; The Professional’s Choice; V2 Max; Total Barre; and ZEN•GA are trademarks or registered trademarks of Merrithew International Inc. Halo® Training is a registered trademark of HALO Rehab and Fitness, LLC.
Pelvic Placement
PELVIC PLACEMENT PRINCIPLE EXPLAINED
STOTT PILATES 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 shock-absorbing 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.
neutral imprint
Pelvic Placement
PELVIC PLACEMENT PRINCIPLE EXERCISES
The following movements demonstrate the principle of pelvic placement.
STARTING POSITION
Supine, pelvis and spine neutral. Knees flexed, feet abducted hip - distance 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.
Footwork
3. HEELS ON BAR
footbar position #1, 3 to 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
w all those listed on page 22
w keep soles of feet as though on an imaginary floor, still in space; allow movement at ankle joints
w maintain inner thigh connection, with legs parallel
Heels on Bar
1. starting position
2. press out
1.
Bend & Stretch
1. PARALLEL
footbar position #1, 2 springs, headrest adjusted for individual
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.
EXERCISE
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.
NOTE: May be done starting in and maintaining a neutral position once strength is gained and ability demonstrated.
2. LATERALLY ROTATED
footbar position #1, 2 springs, headrest adjusted for individual
STARTING POSITION
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
To prepare, inhale...
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.
NOTE: May be done starting in and maintaining a neutral position once strength is gained and ability demonstrated.
Parallel
Laterally Rotated
1. starting position
extend knees
flex knees
starting position 3. flex knees
Back Rowing Preps
4. BICEPS CURLS
footbar position #1, 1 to 2 springs, headrest flat
STARTING POSITION
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.
EXERCISE
To prepare, inhale...
EXHALE keep scapulae stable and humeri still in space, flex elbows and draw hands toward ears to move carriage out.
INHALE keep scapulae stabilized and extend elbows to control return of carriage.
Complete 5 –10 repetitions.
FOCUS
w keep upper arms at a constant height during elbow flexion without overusing upper trapezius
MODIFICATIONS [EXERCISE 4]
1. PALMS FACING DOWN.
2. PALMS FACING IN.
3. SUPINATION OF FOREARMS. Start with palms facing down.
To prepare, inhale...
EXHALE supinate forearms, then flex elbows to draw hands toward ears.
INHALE extend elbows, then pronate forearms to starting position.
4. PRONATION OF FOREARMS. 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.
1. starting position
2. flex elbows
3. return
Biceps Curls
Arms Pulling Straps |
1. PLOW
footbar position #4, 1⁄2 to 1 spring, headrest flat
NOTE: Position box lengthwise on carriage, pressed up against shoulder rests.
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.
4. neutral spine
return
2. neutral spine
3. thoracic extension
Plow
LONG BOX
1. ROUND BACK
footbar position #1, 1 to 2 springs
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.
EXERCISE
INHALE stabilize torso and arms and extend hips to move carriage out as far as possible without changing pelvis.
EXHALE keep spine flexed and flex hips to pull feet back under pelvis and 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
2. STRAIGHT BACK
footbar position #1, 1 to 2 springs
STARTING POSITION
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 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.
Modification 1
feet forward (shown in Round Back position)
Round Back
ESSENCE
TARGET MUSCLES: 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
STABILITY: torso in straight back position; scapulae and arms
MOBILITY: hip extension and flexion
FOCUS [EXERCISES 1-2]
w maintain spinal flexion with abdominals especially as hips extend in 1
w maintain long spine so hamstrings must lengthen, and avoid lumbar spine flexing as hips flex in 2
w maintain abdominal support in both round and straight back positions to help stabilize spine during movement of hips
w maintain scapular stabilization throughout
w isolate movement at hip joint to move carriage; avoid allowing movement from shoulders or spine
w avoid overextending wrists on footbar
w keep heels down so weight is on entire foot, especially as carriage is pressed out
w avoid ‘locking’ or overflexing elbows
MODIFICATIONS [EXERCISES 1-2]
1. MOVE FEET FORWARD. 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.
2. HIGH HALF TOE. Standing on balls of feet with heels against shoulder rests. To reduce tension on hamstrings.
half toe (shown in Straight Back position)
Straight Back
Modification 2
Side Splits
1. ABDUCTION
footbar position #4, 1 to 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
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