Reformer Repertoire
Feet in Straps:
Semi-Circle
Alternate Names
Smile
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 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
8-10
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 and lift the legs slightly, drawing a semi-circle, half circle or smile in the air. Exhale to engage the hip adductors and draw the heels back together tracing the same line back to the starting position.
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?
- 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
- Draw the legs down and together from the top of the legs using the adductors and gluteals to press in and downwards
- 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 drawing semi-circles or a smile on the wall creating a continuous smooth line
- You may demonstrate a part of the movement as a visual representation for the client to see using your arms in the air
Kinaesthetic
- Feel the carriage move slightly however try to minimise movement of the carriage
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: Wide 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 fourth Feet in Straps exercise by bringing the heels back together in the V-position with the legs straight ready for Feet in Straps: Peter Pan.
