Reformer Pilates: Single Leg Stretch

Reformer Repertoire

Abdominal Work:

Single Leg Stretch

Alternate Names

N/A

Derived From

Mat Pilates: Single Leg Stretch

Primary Element

Strength

Why for Primary?

To develop strength in thoracic flexion and shoulder extension and strengthen as well as develop control in the deep abdominal muscles transversus abdominis to create pelvis and torso stability.

Secondary Element

Stability

Why for Secondary?

To develop control in the deep abdominal muscles transversus abdominis and challenge pelvis and torso stability by adding an extended leg.

Tertiary Element

N/A

Why Tertiary?

N/A

Repetitions

8-10

Apparatus Setup

Suggested springs

  • Number system: 1 spring
  • Colour system: 1 x red spring
  • Resistance: light to medium

 

Head rest position flat unless any neck issues, or the client feels more supported with the head lifted using the head rest or a slightly deflated Pilates ball or cushion.

Foot Bar one position down from vertical, or on many Reformers the top angled position.

Plane of Motion

Sagittal

Targeted Muscles

For torso flexion the targeted muscles are rectus abdominis or the ‘six-pack’ muscles at the front of the torso to overcome gravity and curl the torso forwards and upwards. When the torso is lowering back down the torso extensor muscles Erector Spinae are likely activated, but the abdominals are still working eccentrically against gravity to lower with control.

To create pelvis stability the targeted muscles are the deep abdominal muscles transversus abdominis.

The hip flexor muscles and quadriceps are working to reach the extended leg away.

Warnings

This exercise may be unsuitable for clients where torso flexion or engagement of the abdominals is contraindicated.
The exercise may be difficult for clients who present with tight hip flexors, or lumbar pain due to the legs being lifted at a 90 degree angle. Try and round the lumbar spine and relax into the carriage and bring the knees in towards the chest. Alternatively place the feet onto the foot bar and place the straps away as if working on a mat.

Execution

Lie supine on the carriage with the legs in a table top position (hips and knees at a 90 degree angle). Place the hands in the short loops with the arms vertical – above the shoulders, maintaining slight tension on the straps.

Exhale lift the head and chest, while pressing the arms down to the sides of the body keeping one leg in table top extending the other leg towards the foot bar. Coordinate the movement by first contracting the abdominals (maintaining engaged throughout), then lifting the upper body whilst lowering the arms then extending the leg. Inhale, lower the upper body and lift the arms to the starting position, bringing the leg back to table top, before repeating the movement but alternating legs.

Observations

Do a body scan of the client taking note of the following points

  • Head and Neck
    • Is the back of the neck long and crease free? A slight retraction of the neck with the chin tucked can help avoid straining the neck
  • Pelvis
    • Are the hip bones even horizontally or is the client leaning to one side?
  • Legs
    • Is the table top leg at a 90 degree angle and not reaching away causing an arch in the lumbar spine?
    • Is the extended leg reaching out long towards the foot bar with openness through the front of the hip?
  • Apparatus
    • Is there tension on the springs the whole time? Or is the carriage crashing to the stopper or ‘park’ indicating a lack of control and a push by the client beyond their ideal range of motion? If the carriage is crashing encourage the client to reduce their range of motion and slow their movement down to focus on controlling the return phase, keeping tension on the ropes and stopping when the arms come back above the shoulders.

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • Keep the supporting leg in table top still, and extend the working leg in line with the foot bar or line of sight
  • Say the client’s name when you’re about to interact with them

 

Visual

  • Maintain your gaze or eye line on the knees, avoiding dropping or lifting the chin
  • Imagine the upper body and arms working like a see-saw – alternatively lifting and lowering as one unit
  • Imagine you’re pushing a button on the foot bar with the working or extended leg and reach is away purposefully
  • You may demonstrate a part of the movement as a visual representation for the client to see

 

Kinaesthetic

  • Feel the integration of the abdominal muscles and arms working together to crease the chest lift
  • Feel the pelvis anchor to the carriage before extending the working leg, to avoid hitching the table top side of the pelvis

Modifications and Variations

Regress the exercise by

  • Supporting the upper body with a foam wedge or cushion, keeping the head down working through the arm press movement and extending the legs one at a time
  • Using a resistance band around the tabletop leg to create support for the weight of the leg and ease the load on hip flexor muscles. Try working on 4-5 repetitions on one leg before switching to the other to avoid moving the resistance band for each repetition
  • Reducing the repetitions and/or pace
  • Working on Warm Up: Hundred Preparation

 

Progress the exercise by

  • Increasing the spring setting to one red and one blue spring, adding pace and repetitions 
  • Working towards Abdominal Work: Criss Cross to continue with the extension of one leg at a time but add the rotation of the rib cage in an oblique curl
  • Working towards Abdominal Work: The Hundred to create abdominal endurance
  • Working towards Abdominal Work in the progressive repertoire to increase the leg levers reaching away from the torso to further challenge pelvis stability

Series and Transitions

This exercise is part of the Abdominal Work series which includes a range of other exercises in the fundamental and progressive repertoire. The Abdominal Work series can also be found in the Mat Work and Cadillac repertoire.

Transition to Abdominal Work: Criss Cross by returning to a supine position with the arms lifted above the shoulders ready to lift and rotate the rib cage into an oblique curl.

The traditional order of the Abdominal Work series is

 

Inspired Academy follows the order to create stability and mobility before building strength.

 

Warm Up repertoire

 

Fundamental repertoire

 

Progressive repertoire