Playlist: Basics On Your Pilates Reformer

Backbone Series – Feet In Straps Pilates Reformer

Put your backbone into it! A series of exercises engaging your spine with feet in straps. Follow along with this video by Align-Pilates X Mbodies to build up your confidence on the reformer whether you are teaching or for your own practice. For spring tension and footbar height as well as technique, please refer to slide before each exercise below. Great for reformer beginners to learn the basics & technique.

Backbone exercises are advanced exercises on the Pilates reformer. Focussing on stabilising yet mobilising the spine during spinal articulation as well as challenging balance in the upper thoracic spine region. It particularly targets transversus abdominis (one of the abdominal muscles) as well as the abs in general and activates the deep Pelvic floor muscles too. The glutes and hamstrings work isometrically to keep the hips extended whilst the opening and closing of the legs during the exercise puts focus on the abductors and adductor muscles.

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– 00:09 ‘Short Spine Prep’ Cheeks Down
– 01:24 Full Short Spine
– 02:49 Advanced Short Spine
– 04:21 Long Spine
– 05:25 Reverse Long Spine

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Voice over by Loraine Prokopiou: Loraine qualified as a physiotherapist in 1995 and became interested in Pilates whilst doing a postgraduate muscle balance course. Loraine is a member of the Chartered Society of Physiotherapy (CSP) and an Advanced Level 3 Instructor on the Register of Exercise Professionals (REPs). She also has a Master of Science degree in Applied Human Science. Loraine worked for the NHS as an outpatient physiotherapist for 16 years. As well as teaching for Mbodies Training Academy Loraine also now combines physiotherapy and Pilates on a private basis.

This exercise is taught on the Mbodies Reformer Instructor education.
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