Reformer Pilates: Peter Pan

Reformer Repertoire

Feet in Straps:

Peter Pan

Alternate Names

Stagg

Derived From

Classical Reformer: Feet in Straps: Leg Circles

Primary Element

Stability

Why for Primary?

The Feet in Straps series builds on the Footwork series and challenges pelvis stability whilst continuing to use the larger muscle groups of the legs.

Can the legs move independently of the pelvis? Keeping the pelvis still and moving the legs is the aim here, creating and testing the stability of the pelvis.

Secondary Element

Mobility

Why for Secondary?

The hip and knee joints are working here, although not through their full range of motion.

Tertiary Element

Strength

Why Tertiary?

To strengthen hip extensor and abductor muscles (gluteals and hamstrings), the hip adductors and to connect with, activate and develop the pelvis stabilisation muscles.

Repetitions

4-6 each side

Apparatus Setup

Suggested springs

  • Number system: 1.5 springs
  • Colour system: 2 x red springs + 1 blue spring
  • 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 is set at one position down from vertical, or on many Reformers the top angled position.

Plane of Motion

Sagittal and Frontal

Targeted Muscles

To connect with, activate and develop the pelvis stabilisation muscles the focus is on gluteus medius and gluteus maximus and the deep abdominal muscles transversus abdominis.

To create the external rotation at the pelvis gluteus medius, minimus and tensor fasciae latae are working to create and maintain the abduction throughout the exercise.

The pressing of the heels together assists with activating the hip adductors, the muscles in the medial compartment of the thigh which. There are five muscles in this group:

  • Gracilis
  • Obturator externus
  • Adductor brevis
  • Adductor longus
  • Adductor longus

 

The hip extensors or muscles which open or lengthen the front of the hip and move the leg backwards are also working when bringing the legs down and together. Primary hip extensors include:

  • Gluteus maximus
  • Posterior head of the adductor magnus
  • Hamstrings

Warnings

Not suitable for some hip, knee and ankle pathologies, or if the client is unable to work in a pain free range of motion during the exercise.
Also unsuitable if external rotation at the pelvis is contraindicated.

Execution

Lie supine on the Reformer in a neutral pelvis position and place the feet into the straps (over the arch of the foot) and straighten the legs at a 45-degree angle to the carriage, without any tilting of the pelvis. Externally rotate the hips and softly dorsiflex the feet allowing the ropes to fall to the inside of the knees.

Inhale to separate the feet by creating a Footwork: Frog style bend with one leg, and a Footwork: Semi-circle (or quarter-circle) straight leg sweep with the other. Exhale press through the heels to draw back to the start position, straightening the ‘froggie’ leg. Alternate sides.

Observations

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

  • Pelvis
    • Are the hip bones even horizontally or is the client hitching, leaning towards or biasing one side?
    • Can the client move their thighs side to side without the pelvis rocking and moving?
  • Legs
    • Are the thigh bones at approximately a 45 degree angle? There needs to be a control element of holding the external rotation using the gluteal muscles here. Too narrow or too wide won’t require the same work
    • Are the legs coming back in together at a consistent pace or is one side leading?
    • Can the client bend further into the froggie leg in order to support a wider sweep of the straight leg?
    • Can the client engage the adductors of the straight leg to sweep the leg back to the start position?
  • Feet
    • Is the long strap around the arches of the feet with the toes relaxed?
    • Are the fleet softly dorsiflexed with the ankles connected throughout the movement?
    • Are the insides of the feet lifting or leaning outward? (supinated) 
    • Are the insides of the feet rolling inward? (pronated)
  • 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, or reduce the spring load so the client can control the springs.

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • The aim is to keep the pelvis still whilst the legs are moving
  • Say the client’s name when you’re about to interact with them
  • Keep the heels on the same horizontal line throughout the movement, like working against a Foot Bar up in the air
  • Maintain the same angle of the legs, feet and ankles throughout the movement. You’re aiming for around 30-45 degrees or in line with the shoulders or armpits

 

Visual

  • Imagine you’re flying through the air like Peter Pan in his stereotypical Disney leg pose
  • You may demonstrate a part of the movement as a visual representation for the client to see using your arms in the air

 

Kinaesthetic

  • Initiate the movement back through centre by pressing from the adductors of the long leg, feel the draw through centre from the top of the leg
  • Drive through the heel of the froggie leg to assist in coming back to the starting position

Modifications and Variations

Regress the exercise by

  • Increasing the spring setting to two red springs for more support and assistance with the pelvis stability component of the exercise
  • Reducing repetitions and/or pace
  • Reducing the range of motion so the client can focus on pelvis stability
  • Regress to the Feet in Straps: Semi-Circle and/or Feet in Straps: Frog

 

Progress the exercise by

  • Decreasing the springs to one red spring to further challenge pelvis stability
  • Placing a slightly deflated Pilates ball or instability prop under the pelvis to further challenge pelvis stability
  • Progress towards

Series and Transitions

This exercise is part of the Feet in Straps series which includes a range of other foot positions in the fundamental and the progressive repertoire. The Feet in Straps series can also be found in the Cadillac repertoire.

Transition to the fifth Feet in Straps exercise and move into mobility by bringing the heels back together in parallel with the legs straight ready for Feet in Straps: Leg Circles. Alternatively, bring the heels back together in parallel with the legs straight ready for Feet in Straps: Double Leg Lowers from the progressive stability exercises.