Reformer Pilates: Pelvic Tilt

Reformer Repertoire

Warm Up:

Pelvic Tilt

Alternate Names

Neutral to Imprint Spine, Posterior and Anterior Pelvic Tilt, Lumbar C-Curve

Derived From

Mat Pilates: Pelvic Curl and Classical Reformer: Pelvic Lift

Primary Element

Warm Up

Why for Primary?

To identify a neutral position in the pelvis and spine, create proprioception and activate the abdominal muscles without load.

Secondary Element

Stability

Why for Secondary?

To establish pelvic-lumbar stabilsation by engaging the transversus abdominis to initiate the posterior tilt of the pelvis, therefore imprinting or flattening the lumbar spine.

Tertiary Element

N/A

Why Tertiary?

N/A

Repetitions

8-10

Apparatus Setup

Suggested springs

  • Number system: 3 red springs
  • Colour system: 3 x red springs
  • Resistance: medium

 

Headrest position flat unless any neck issues, or the client feels more supported with the head lifted using the headrest 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

To create pelvis stability and initiate the posterior tilt the targeted muscles are the deep abdominal muscles transversus abdominis.

Warnings

This exercise may be unsuitable for clients where engagement of the abdominals is contraindicated. contraindicated.  If the client is unable to lie supine move to a seated position or stand against a wall and conduct the same movement.

Execution

Lie supine on the Reformer with the knees bent and heels resting on the foot bar. Aim to have a slight gap under the low spine, so the natural curves of the spine are present.

Exhale to draw in the transversus abdominis muscles and flex or press the lumbar spine towards the carriage, moving the pelvis posterior. Inhale to return to the starting position.

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?
    • Is the client able to slow down and initiate the movement from the low abdominals contracting then moving the pelvis back?
    • Is the client able to only create movement from the pelvis without arching the back and shifting or moving the shoulders and neck?
  • Legs
    • Are the feet resting on the foot bar and the legs still and relaxed?

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • Engage transversus abdominis to initiate the movement then flex the lumbar spine towards the carriage.
  • Say the client’s name when you’re about to interact with them.

 

Visual

  • Imagine the ASIS (hip bones) drawing in towards each other and imagine the coccyx, or tailbone, tucking under.
  • You may demonstrate a part of the movement as a visual representation for the client to see.

 

Kinaesthetic

  • Feel the arms pressing actively into the carriage to stabilise the shoulder girdle.
  • Place the finger tips of one hand on the pubic bone, the heel of that same hand on the belly button. As the pelvis tilts posterior the fingertips and pubic bone should be above the belly button.

Modifications and Variations

Regress the exercise by

  • Standing up or sitting on a chair and conducting the exercise.
  • Supporting the upper body with a foam wedge or cushion and reducing the range of motion of the exercise.
  • Reducing the repetitions and/or pace.
  • Pressing the fingers on the insides of the ASIS (hip bones) and imagining the hip bones drawing in towards each other to feel for muscle activation before creating the posterior tilt.

 

Progress the exercise by

  • Working towards: Warm Up: Pelvic Curl (to maintain the posterior pelvic tilt and add spinal articulation)
  • Working towards: Short Box Series: Round Back (to work on creating the posterior tilt in a seated position)
  • Working towards: Warm Up: Hundred Preparation (hips and knees at a 90-degree angle)).
  • Creating an anterior tilt and posterior tilt by rocking the pelvis back and forwards, in order to establish the middle ground or a neutral pelvis position.

Series and Transitions

This exercise is part of the Warm Up series which includes a range of other exercises in the fundamental repertoire. The Warm Up series is designed to activate muscles and prepare the body for what’s yet to come in a movement program.

Transition to Warm Up: Pelvic Curl by returning to a supine position on the carriage.