1 Centerworks Pilates Institute - Reformer Manuall

THE REFORMER
Mind-Body Movement in the Joseph H. Pilates Method

POWERHOUSE FITNESS SYSTEM
Centerworks® Pilates
P.O. Box 3526
Wichita, KS 67201-3526
CenterworksPilates.com
No part of this manual may be reproduced in any manner without the expressed written consent of Aliesa George.
©MM Aliesa George. Centerworks® Pilates Institute All Rights Reserved.
NOTICE TO READERS
Before following any advice in this book, it is recommended that you consult with your physician
if you suffer from any health problems or special conditions or if you are in doubt about the
suitability of any exercise.
It is also suggested that you consider consulting with a certified Pilates instructor before beginning
a comprehensive home exercise program.
The Pilates Method Alliance is a non-profit organization dedicated to furthering the work of Joseph
& Clara Pilates. The PMA is available to assist with questions regarding the Pilates Method,
teachers, studios, and teacher-education programs. To locate a qualified instructor in your area
contact the Pilates Method Alliance at http://www.PilatesMethodAlliance.org or call the PMA at
1-866-573-4945.
This book is intended for personal use only.
Use of these materials for teaching purposes is only granted to readers who have completed a
Comprehensive Pilates Teacher-Education Program and apprenticeship. If you are interested in
furthering your knowledge and would like to participate in workshops and/or comprehensive
teacher-education programs through Centerworks ® Pilates Institute, please
visit http:// www.CenterworksPilates.com for information about upcoming workshops. For infor-
mation about scheduling workshops in a city or studio near you, contact
aliesa@CenterworksPilates.com
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Copyright ©MM by Aliesa George & Centerworks® Pilates Institute - http://www.CenterworksPilates.com

Table of Contents
Page #
Reformer Exercises by Level ................................................................................. R-1, 2
Guidelines/Recommendations for Developing Workouts Using The System ....... R-3
Reformer Exercises
Footwork 1 .............................................................................................................. R-4, 5
2 ....................................................................................................................... R-4, 5
3 ....................................................................................................................... R-6, 7
4 ....................................................................................................................... R-6, 7
The Hundred ........................................................................................................... R-8, 9
Frog ......................................................................................................................... R-10, 11
Leg Circles .............................................................................................................. R-12, 13
Coordination ........................................................................................................... R-14, 15
Rowing Series
I ........................................................................................................................ R-16, 17
II ...................................................................................................................... R-18, 19
III ..................................................................................................................... R-20, 21
IV ..................................................................................................................... R-22, 23
V ...................................................................................................................... R-24, 25
VI ..................................................................................................................... R-26, 27
Long Box Series I
Pulling Straps I ................................................................................................. R-28, 29
Pulling Straps II ............................................................................................... R-30, 31
Backstroke ....................................................................................................... R-32, 33
Teaser .............................................................................................................. R-34, 35
Long Stretch Series
Long Stretch .................................................................................................... R-36, 37
Down Stretch ................................................................................................... R-38, 39
Up Stretch ........................................................................................................ R-40, 41
Elephant ........................................................................................................... R-42, 43
Arabesque I ..................................................................................................... R-44, 45
Arabesque II .................................................................................................... R-46, 47
Arabesque III ................................................................................................... R-48, 49
Long Back Stretch ........................................................................................... R-50, 51
Stomach Massage Series
Round .............................................................................................................. R-52, 53
Hands Back ...................................................................................................... R-54, 55
Reach ............................................................................................................... R-56, 57
Twist ................................................................................................................ R-58, 59
Stretch ............................................................................................................. R-60, 61
Tendon Stretch I ..................................................................................................... R-62, 63
Shortspine ............................................................................................................... R-64, 65
Semi-Circle .............................................................................................................. R-66, 67
Chest Expansion ..................................................................................................... R-68, 69
Thigh Stretch .......................................................................................................... R-70, 71
Front Arms Kneeling
Biceps .............................................................................................................. R-72, 73
Arm Circles ...................................................................................................... R-74, 75
Shave the Head ................................................................................................ R-76, 77
Copyright ©MM by Aliesa George & Centerworks® Pilates Institute The Reformer Exercise Manual - http://www.CenterworksPilates.com
Reformer Exercises – cont Page #
Swakate Series
Swakate ..................................................................................................... R-78, 79
Shave the Face .......................................................................................... R-80, 81
Side Bend .................................................................................................. R-82, 83
Lotus Flower ............................................................................................. R-84, 85
Short Box Series
Round ....................................................................................................... R-86, 87
Flat ............................................................................................................ R-88, 89
Side Bend .................................................................................................. R-90, 91
Twist & Reach .......................................................................................... R-92, 93
Tree ........................................................................................................... R-94, 95
Long Spine ................................................................................................ R-96, 97
Knee Stretch Series
Round ....................................................................................................... R-98, 99
Arch .......................................................................................................... R-100, 101
Knees Off .................................................................................................. R-102, 103
Running .................................................................................................... R-104, 105
Pelvic Lift .................................................................................................. R-106, 107
Split Series
Side Split ................................................................................................... R-108, 109
Front Split ................................................................................................. R-110, 111
Thigh Stretch ............................................................................................ R-112, 113
Russian Split ............................................................................................. R-114, 115
The SYSTEM – First to Teach: Exercises Developed by Joseph H. Pilates
Reformer Mat
Footwork – toes, arches, heels, tendon stretch Hundred
Hundred Roll Up
Frog, Leg Circles One Leg Circles
Stomach Massage Series – Round, Hands Back, Rolling Like a Ball
Reach Single Bent Leg
Short Box Series – Round, Flat, Side, Twist, Tree Double Bent Leg
Elephant Single Straight Leg
Kneeling Knees – Round, Arch, Spine Stretch Forward
Running Saw
Pelvic Lift Neck Pull
Side Kick Series – Up & Down, Circles
Teaser 1 - Partner
Seal
The SYSTEM – Beginner Exercises Developed by Joseph H. Pilates
Reformer Mat
Footwork Hundred
Toes Roll Up
Arches One Leg Circles
Heels Rolling Like a Ball
Tendon Stretch Series of 5
Hundred Single Bent Leg
Frog, Leg Circles Double Bent Leg
Short Spine Single Straight Leg
Coordination Double Straight Leg
Long Box Series I Criss - Cross
Pulling Straps I Spine Stretch Forward
Pull Straps II -The T Open Leg -balance
Short Box Series Corkscrew I
Round Saw
Flat Swan Prep
Side Bend Neck Pull
Twist Side Kick Series
Tree (roll back) Front & Back
Long Stretch Series Up & Down
Long Stretch Circles
Down Stretch Inner Thigh
Up Stretch Up & Down
Elephant Circles
Stomach Massage Series Teaser 1
Round Swimming - slow
Hands Back Seal
Reach
Twist
Stretch
Kneeling Knee Series
Round
Arch
Knees Off
Running
Pelvic Lift
R-1
The SYSTEM - Intermediate Exercises Developed by Joseph H. Pilates
Reformer Matwork
Footwork 1 – 4 Hundred
Hundred Roll Up
Leg Circles, Frog One Leg Circle
Short Spine Rolling Like a Ball
Coordination Stomach Series of 5
Rowing III, IV, V, VI Single Bent Leg Stretch
Long Box Series I Double Bent Leg Stretch
Swan (on Ladder Barrel) Single Straight Leg Stretch
Pull Straps I, II Double Straight Leg Stretch
Backstroke Criss-Cross
Teaser (plain, arms up & down) Spine Stretch Forward
Horseback (on Ladder Barrel) Open Leg Rocker
Short Box Series Corkscrew
Round Saw
Flat Swan Dive – Rocking
Side Bend Single Leg Kick
Twist & Reach Double Leg Kick
Tree Neck Pull
Long Stretch Series Shoulder Bridge (no Kick)
Long Stretch Side Kick Series
Down Stretch Kick Front & Back, Beat-Beat Up,
Up Stretch Passe, Circles Front & Back, Side
Elephant Leg Lift, Double Leg Lift, Close
Arabesque I, II the Hatch, Scissors, Hot Potato,
Long Back Stretch Grande Ronde De Jambe, Bicycle,
Stomach Massage Series Beats on Belly or Thigh Stretch/Splits
Round Teaser 1
Hands Back Can-Can/Hip Twist
Reach Swimming
Twist Leg-Pull Front – no kick
Stretch Leg-Pull – no kick
Tendon Stretch I Seal
Semi-Circle (bar down) Push Ups
Chest Expansion
Thigh Stretch
Front Arms Kneeling Weight Series
Biceps Biceps Curl Front
Arm Circles Biceps Curl Side
Shave Triceps Press Flat
Swimming
Long Spine The Bug – Reverse Flys
Knee Stretches Elephant Arms
Round Little Circles
Arch Up Rows
Knees Off Chest Expansion
Running Overhead Triceps
Pelvic Lift Side Bend
Splits
Side
Front The Wall
Russian Arm Circles w/Weights
Thigh Stretch Rolling Down
Squats
Squats 1 leg
R-2
Guidelines/Recommendations for Developing Workouts Using The System
I. Each Client is a unique individual. Plan their workout program accordingly.
II. All healthy clients should learn a Basic Reformer & Mat first. Additional exercises with the
Cadillac, Chairs, and Barrels are supplemental and should be taught as needed.
III. The levels designated by each exercise should be used as a guide for determining what to teach.
Remember that all beginner exercises provide the base to build on – teach this first. Then practice
and reinforce skills before moving to the next level.
IV. Where an exercise is placed in the order of a Reformer workout depends on the level of the
client. This can be confusing when learning to teach. Refer to the level pages, and your notes to
better understand the proper order and logic for sequencing the exercises.
V. Generally speaking, teach first the exercises that strengthen the “powerhouse.”
a. Exercises in a round / C-curve position.
b. Exercises that work the spine and torso for flexion, extension,
lateral flexion, and rotation.
c. Leg exercises to strengthen from the hips.
VI. Address all alignment issues that need to be corrected. Strengthen the supporting muscles
for the exercises selected in section V.
VII. Add proper breathing patterns as appropriate. Teach the movement first, being sure that clients
do not hold their breath while learning the exercises.
VIII. Address shoulder stabilization so that as a client progresses into more of the upper-body exercises
he/she will be safe and working correctly.
IX. Then ~ build on what a client knows. Add more Intermediate level Reformer & Mat exercises, or
additional supplemental exercises with the other equipment.
X. The Advanced Mat exercises help prepare clients for an Advanced Reformer. Once a client has
progressed to a strong intermediate level, begin teaching the Advanced Mat so that he/she may
work into an Advanced Reformer.
XI. Always use the 5 Parts of your Mind when developing programs and working with clients.
XII. Always have a reason and a purpose to the exercises that you select.
XIII. When working with clients, who have special needs, proceed with caution.
a. Begin with the safest possible exercises and progress slowly.
b. Keep an open line of communication before, during, and after the workout.
c. Document what you did for the day. This will help you to remember what you did and
allow for an increase/decrease in intensity of the workout as needed.
d. When in doubt ~ leave it out.
e. Only add one or two new exercises at a time to help determine what might be appro-
priate without overdoing it.
f. If you don’t feel like you have the knowledge to safely assist someone BE SMART refer
him/her to someone who might better assist (physician, physical therapist, chiroprac-
tor, or a different trainer.)
R-3
Footwork 1 & 2
Fig. 1 (1-toes)
Fig. 2 (1-toes) Fig. 3 (1-toes)
Fig. 1 (2-arches)
Fig. 2 (2-arches) Fig. 3 (2-arches)
R-4
REFORMER
Footwork 1 – 4 Skill Level: Basic
Springs: 3-4
Reps: 10 each position
Headrest: Up
Foot Bar: Up
The purpose of the Footwork exercises is to warm up the body and work through the different pressure points on the
soles of the feet. Information about Reflexology will help you learn more about these different points and what areas
of the body they affect. If someone has sensitive feet, place an additional pad on the bar for comfort.
Footwork 1 - Toes
Place the feet on the bar in a toe out position, slightly wider than the traditional Pilates V position. Knees
should be open slightly wider than the shoulders, keeping good knee/toe alignment. Evenly distribute the
weight between the big and little toe, heels should be lifted. Neck long, shoulders relaxed, arms extended by
sides-palms down, abdominals pulled in to keep spine close to the carriage. Inhale as the carriage goes out,
extending but not locking the knees. Heels stay together. Exhale as the carriage returns. Use the Gluteals to
push the carriage out, and the abdominals & Hamstrings to control bringing the carriage back in.
Watch For
The spine to stay still on the carriage. Watch that the leg alignment stays good throughout. Knees
should not roll in as the legs extend. Ankles should not wobble. Heels lifted.
Footwork 2 – Arches
Place the feet on the bar with the knees, heels and toes together. Wrapping the toes and heels around the bar
like a bird on a perch. Follow all other cues for Footwork 1. Inhale, press out, exhale to return. Knees, heels
and toes should stay together throughout the exercise.
Watch For
The spine to stay close to the mat. Neck & shoulders should not be involved. The achillies tendon
should stretch as the heels lower. The Gluteals and Abdominals should assist the Calves to lift the
heels. Be sure the legs do not roll in and out as the heels lower and lift, but maintain a toe out
position.
Modifications/Variations
1. For clients with knee problems, use a lighter spring.
2. For clients with knock-knees, all exercises can be done in a parallel position. Place the feet on the bar
so that as the legs extend the knees will be next to each other.
3. For clients with bow-legs, place a pad between the thighs on Footwork 2-4, to help strengthen the
Hamstrings.
R-5
Footwork 3 & 4
Fig. 1 (3-heels)
Fig. 2 (3-heels) Fig. 3 (3-heels)
Fig. 1
(4-tendon stretch)
Fig. 2 (4-tendon stretch) Fig. 3 (4-tendon stretch)
R-6
REFORMER
Footwork 1 – 4 Skill Level: Basic
Springs: 3-4
Reps: 10 each position
Headrest: Up
Foot Bar: Up
The purpose of the Footwork exercises is to warm up the body and work through the different pressure points on the
soles of the feet. Information about Reflexology will help you learn more about these different points and what areas
of the body they affect. If someone has sensitive feet, place an additional pad on the bar for comfort.
Footwork 3 – Heels
Place the feet on the bar with the knees, heels and toes together. Place the heels firmly on the bar and pull
the balls of the feet back towards the shins as far as possible. Hold this position throughout the exercises.
All other cues for Footwork 1 apply. Inhale out, exhale return.
Footwork 4 – Tendon Stretch

Place the toes back on the bar in a V-position. Knees are open appropriately. All other Footwork 1 cues
apply. Inhale as the legs extend to a straight, not locked position. Exhale as the heels lower for 3 counts.
Inhale as the heels lift for 3 counts. (A waltz tempo) Continue lowering and lifting for 10 reps then return.
Watch For
The spine to stay close to the mat. Neck & shoulders should not be involved. The achillies tendon
should stretch as the heels lower. The Gluteals and Abdominals should assist the Calves to lift the
heels. Be sure the legs do not roll in and out as the heels lower and lift, but maintain a toe out
position.
1. For clients with knee problems, use a lighter spring.
2. For clients with knock-knees, all exercises can be done in a parallel position. Place the feet on the bar
so that as the legs extend the knees will be next to each other.
3. For clients with bow-legs, place a pad between the thighs on Footwork 2-4, to help strengthen the
Hamstrings.
R-7
The Hundred
Fig. 1 (start and finish position)
Fig. 2
Fig. 3
R-8
REFORMER
The Hundred Skill Level: Basic
Springs: 3-4
Reps: 10 breaths
Headrest: Up
Footbar: Down
The purpose of The Hundred is to increase circulation and blood flow, as well as locate and engage the Powerhouse.
Caution should be used in this exercise with Neck and Back problems. Modifications might be necessary. Illness is
also a concern. If a participant has any kind of viral infection or disease that would be detrimental to spread through
their system, the dynamics of this exercise will need to be altered for their health and safety.
Start lying on the back, holding handles with the elbows bent in by the sides of the body, knees are bent in towards
the chest. Keeping the low back close to the carriage, curl the head and shoulders up, while extending the arms
straight to the carriage and the legs out to eye level. Hold this position. Inhale while the arms pump vigorously up
and down for 5 counts. Exhale and continue to pump for 5 counts. At the completion of 10 breaths you’ve done The
Hundred.
1. If someone has a neck problem, keep the head down for the exercise.
2. If someone has back problems or is very weak, start by keeping the feet on the bar, knees bent.
If appropriate, they can progress to feet off the bar-knees bent, legs straight up to the ceiling,
lower slightly away, eventually to eye level.
3. With Illness, do not do the pumping of the arms. Hold the arms still and focus only on the breathing.
4. Participants might need to start with 5 breaths and gradually work up to 10.
Watch For
The head and shoulders remain still the entire time. Legs should only be extended out to an angle that the
low back is able to maintain contact with the floor.
R-9
Frog
Fig. 1 (front view)
Fig. 1 (side view) Fig. 2
R - 10
REFORMER
Frog Skill Level: Basic
Springs: 2
Reps: 5-10
Headrest: Up/Down
Footbar: Down
This is a good exercise to stretch out a tight lower back. If someone is very stiff and inflexible, begin by adding the
long straps to the leather.
Place both feet at the same time in the straps. Keeping the spine flat on the mat, begin with the knees
shoulder-width apart and bent in towards the chest. Heels are close to the butt. (Frog position or Rest
position) Inhale as the legs extend out at a 45-degree angle. Legs should straighten but not lock. Heels stay
together throughout the exercise. Exhale and use the abdominals to draw the knees back to the Rest posi-
tion. The straps should always go between the knees. The Gluteals should engage to push the legs out.
Adductors squeeze the legs together while extended. Abdominals pull the legs back in.
1. Omit this exercise if a client has knee problems.
2. Once a client progresses to an intermediate level, this exercise can be omitted, or done
occasionally as needed.
Watch For
The spine stays close to the carriage and the neck and shoulders stay long and relaxed. It is very important
that as the legs go out and in that they work down the midline of the body. (Feet in line with the nose)
Muscle imbalances will cause the legs to drift to one side or the other. Extend the legs to a comfortable angle
to maintain spine alignment.
R - 11
Leg Circles (with Long Straps)
Fig. 1 (front view) Fig. 1 (side view)
Fig. 2 (side view) Fig. 2 (front view)
Fig. 3 Fig. 4
R - 12
REFORMER
Leg Circles Skill Level: Basic

Springs: 2
Reps: 5-10
Headrest: Up/Down
Footbar: Down
Muscle imbalances and lack of control can be seen when starting this exercise. Leg circles will increase awareness
and understanding of imbalances and help to strengthen abdominals, low back, and legs. Be sure while working that
both legs open an equal distance, push evenly, and return together. To begin, guide the legs in an appropriate sized
circle to assist and feel if one leg is pushing more than the other.
Begin in rest position. Inhale and extend legs out to an angle. Keeping legs straight open slightly wider than the
shoulders, engage the Gluteals and push both legs to a lower angle being sure the low back stays close to the
carriage. Exhale as the legs come together and lift back to the starting position. Do 5 –10 circles in this direction,
then reverse.
1. Omit if clients have knee problems. Feet in the straps can aggravate knee strain.
2. V-position, rotating the legs from the hips can strengthen the external rotators. For most clients
this would be the best position to work from.
3. For clients with knock-knees, work with the legs parallel.
4. Be sure that as the legs circle, they never lift to 90 degrees, but stay out to an angle to avoid back
strain.
5. Once a client progresses to an intermediate level, this exercise can be omitted, or done occasionally
as needed.
Watch For
The spine stays close to the carriage and the neck and shoulders stay long and relaxed. It is very important
that as the legs work that they work down the midline of the body. (Feet in line with the nose) Muscle
imbalances will cause the legs to drift to one side or the other. Extend the legs to a comfortable angle to
maintain spine alignment. Watch that the legs open the same distance and work equally.
R - 13
Coordination
Fig. 1 Fig. 2 (side view)
Fig. 2 (front view) Fig. 3
Fig. 4 Fig. 5
R - 14 Fig. 6
REFORMER
Coordination Skill Level: Beginner

Springs: 2
Reps: 3-5
Headrest: Down
Footbar: Down
The purpose of this exercise is explained in it’s name.
Begin with the head down, knees together and bent into the chest, arms bent elbows close to body. Inhale as the head
and shoulders curl up, arms extend and press into carriage, legs extend out on the angle to eye level. Hold the breath
as the legs open slightly wider than the shoulders and close back together. Exhale and use the Abdominals to draw
the knees back to the chest first, then bend the arms back to the starting position.
1. If a client has neck problems keep the head down throughout.
2. Ideally, the head and shoulders should remain curled up off the carriage the entire time.
If someone is weaker, to start let them set their head down and rest between repetitions.
3. If a client has low back problems extend the legs to the ceiling, or omit the exercise.
4. For intermediate/advanced clients beats can be added to the open/close.
Watch For
The low back should remain close to the carriage. Abdominals should scoop in instead of bulge up.
Elbows stay close to the carriage. Shoulders relaxed. Legs open and close an equal distance.
R - 15
Rowing Series - Rowing I
Photos not available at this time.
R - 16
REFORMER
Rowing Series I -VI
Skill Level: Int./Advanced
Springs: 1
Reps: 3
Headrest: Down
Footbar: Down
The Rowing Series exercises strengthen and stretch the arms, shoulders, and upper back. The first two rowing
exercises should be the last two to teach.
Rowing I
Begin seated facing the headrest. Legs should be extended between the shoulder pads with the heels hang-
ing off the edge of the headrest. Holding the handles, lift the elbows shoulder height and place the knuckles
of both hands together. Inhale and sit tall. Exhale and C-curve back keeping the handles close to the chest.
Lean back as far as possible – low back to carriage. Inhale and extend the arms out to the sides. Hold the
body still and push the arms back. As the arms go back, exhale and use the Abdominals to curl the body
and lean forward head to knees. Hands should finish behind the back, low by the butt. Inhale as the hands
push down first then lift towards the ceiling – behind the back. Exhale as the arms open to the sides and
come around to the front. Relax forward for a moment then repeat.
1. It is best to teach these two exercises on the mat first. They can be done with or without
light hand-weights.
2. If someone has shoulder problems or a rotator cuff injury, do not teach Rowing I & II exercises.
Watch For
The arms to go with the body while rolling back. Arms press to the back first, then the abdominals curl the
head to the knees. Arms press behind the body to the carriage. Lift the arms as high as possible, reach to
the sides, and come to the front. Move the body and the arms from the powerhouse, not the shoulders and
elbows.
R - 17
Rowing Series - Rowing II
R - 18
REFORMER
Rowing Series – cont.
Rowing II
Begin in the same position as Rowing I, only hold handles with the arm bent to a 90-degree angle in front of the body.
Upper arms should be horizontal to the floor, elbows should be in line with shoulders. Inhale and sit tall. Exhale and
hinge back keeping the spine straight and taking the arms with you. Inhale, keep the spine straight and extend the
arms forward, palms face up. This should pull the body back upright. Exhale while turning the palms over and
pressing the arms down by the sides of the carriage to the low back position while bending forward head to knees.
Inhale as the hands push down first then lift towards the ceiling – behind the back. Exhale as the arms open to the
sides and come around to the front. Relax forward for a moment then repeat.
Watch For
A tall spine. Hinge to lean the body back. Arms reach up and forward as the powerhouse lifts the body
back up. The powerhouse works to move the arms, along-side the carriage to the back.
R - 19
Rowing III (from the chest)
Fig. 1 & 7 ( start and finish position) Fig. 1 (front view)
Fig. 2 Fig. 3
Fig. 4 Fig. 5
R - 20 Fig. 6
REFORMER
Typically Rowing III – VI should be taught first. These exercises assist with posture awareness, arms strength and
shoulder stabilization.
Rowing III –(From the Chest) Skill Level: Intermediate

Springs: 1
Reps: 3
Sit facing the springs with the hips resting against the shoulder pads, legs extended and together straight out in front
of the body, toes pointed loosely. Posture should be tall and straight, ears over shoulders, shoulders over hips. Grasp
handles with the fingers on top and the thumb hooked to hold the handle. Elbows should be bent and close to the
body, hands chest high.
Inhale and reach the arms forward level with legs, continue to inhale and lift arms up by ears. Exhale and reach
farther as the arms go forward and down, elbows bend back to the starting position. Repeat the Inhale and reach
the arms forward and up, on the Exhale reach the arms up and out to the sides. Press the arms out and down while
sitting taller and taller with the spine.
1. If a client cannot sit tall, place a few pads under their rear to assist them with the correct position until
their flexibility and strength improves.
2. Omit the exercise, or do without straps if a client has shoulder problems.
Watch For
Maintain upright posture throughout the exercise. The shoulders should stay down and back. Only the
arms move.
R - 21
Rowing IV (from the hip)
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
Fig. 7
R - 22
REFORMER
Rowing IV Skill Level: Intermediate

Springs: 1
Reps: 3
Sit facing the springs with the hips resting against the shoulder pads, legs extended and together straight out in front
of the body, toes flexed. Posture should be tall and straight, ears over shoulders, shoulders over hips. Grasp handles
with the fingers on top and the thumb hooked to hold the handle. Elbows should be bent and close to the body,
hands low by the carriage.
Inhale and round the body forward reaching the head toward the knees. Exhale and slide the arms out to a straight
position over the toes. Inhale and roll the spine up to a tall sitting position (one vertebra at a time). The shoulders
should remain down and relaxed throughout the exercise. Arriving at the tall position, the arms should be forward
and horizontal to the legs. Continue to inhale and lift the arms to an overhead position. Exhale as the arms open to
the sides and press down.
1. If a client cannot sit tall, place a few pads under their rear to assist them with the correct position until
their flexibility and strength improves.
2. Omit the exercise, or do without straps if a client has shoulder problems.
Watch For
Be sure the shoulders are stabilized throughout the exercise. Use the Lattisimus Dorsi to achieve this.
Always try to reach more with the arms without lifting the shoulders. Squeeze the Gluteals to assist in
finding the tallest vertical position possible with the spine. There should be tension on the straps at all
times.
R - 23
Rowing V - Shaving
R - 24
REFORMER
Rowing V - Shaving Skill Level: Intermediate

Springs: 1
Reps: 3-5
This rowing exercise is to strengthen the Triceps.
Change the legs to an Indian sit position. Change the grip on the handles and bring arms to an overhead position
with the inside tips of the handles touching. Elbows should reach wide to the sides of the room, shoulders down and
back. Lean the body forward slightly from the hips. Maintain this position.
Inhale as the arms extend over the head forward on the diagonal. Exhale as the arms bend back to the starting
position.
1. Omit or use caution if overhead arm movement aggravates shoulder problems.
2. Modify leg position if knees/hips do not allow a comfortable Indian-sit. Try either a butterfly
position, or leave the legs extended.
Watch For
Keeping the shoulders down, elbows wide, and feel the powerhouse assist.
R - 25
Rowing VI - The Hug
R - 26
REFORMER
Rowing VI – The Hug Skill Level: Intermediate

Springs: 1
Reps: 3-5
This exercise is to strengthen the Chest and Back.
Maintain tension on the ropes at all times. Change legs to an Indian sit with the other leg in front after Rowing V.
Finish Rowing V with the arms overhead and open arms to the sides. Palms should face each other, slight bend at
the elbow.
Inhale as you “hug” bringing the arms in front of the body. Exhale as the arms press back to the open position.
Repeat 2-3 repetitions, then change the breathing and do another 2-3 reps.
1. Omit or use caution if overhead arm movement aggravates shoulder problems.
2. Modify leg position if knees/hips do not allow a comfortable Indian-sit. Try either a butterfly
position, or leave the legs extended.
Watch For
Keeping the shoulders down, elbows wide and lifted. Feel the powerhouse assist. Resistance and work
should occur in both directions. ( Hugging & opening.)
R - 27
Pull Straps I - Long Box Series I
Fig. 1
Fig. 2
Fig. 3
R - 28
REFORMER
Long Box Series I – cont.
Pull Straps I Skill Level: Beginner/Int.

Springs: 1
Reps: 3-5
Head/Foot: Down
This exercise is to strengthen the back, and stabilize the shoulders.
Begin by lying face down, shoulders on the front edge of the box. Legs extend and squeeze together. Heels together
V position. Grab the ropes as far out as comfortable. Inhale and pull the ropes down by the edges of the carriage
and back to the sides of the body. Shoulders should pull down and back, the chest should open and the upper back
lifts into an arch. Hold the position for a second or two. Exhale lower the chest and return arms to start position.
1. For a new participant, begin by keeping body flat on box, and finding the correct work with the arms
and shoulders. Add the lift into an arch later.
2. Teach the arm movement without the straps first.
3. Use caution, work without straps, or omit the exercise if shoulder problems.
Watch For
Shoulders stabilize (down & back) while pulling the straps. Arms stay straight. Lift to the arch sequentially
from the head through the upper back. Legs stay together. Avoid strain in the neck, shoulders, or low back.
R - 29
Pull Straps II - The T - Long Box Series I
R - 30
REFORMER
Pull Straps II – The T Skill Level: Beginner/Int.

Springs: 1
Reps: 3-5
Head/Foot: Down
Body position is the same as Pull I. Move the hands down from the ropes to the straps. Lift the arms to a hori-
zontal position - straight out from the shoulders (T position). Keep the shoulders down and back while pulling
the straps.
Inhale and pull the straps to the sides, open the chest and lift the upper back into an arch. Hold for a second or
two. Exhale and return to the starting position. Keep the shoulders down and the arms horizontal to the floor.
1. Use caution with shoulder problems. This might be one to omit.
2. Teach without straps.
3. Teach with hand-weights.
Watch For
Shoulders stabilize (down & back) while pulling the straps. Arms stay straight and horizontal to the floor.
Lift to the arch sequentially from the head through the upper back. Legs stay together. Avoid strain in the
neck, shoulders, or low back.
R - 31
The Backstroke - Long Box Series I
Fig. 1 Fig. 2
Fig. 4 Fig. 5
R - 32
REFORMER
Backstroke Skill Level: Intermediate

Springs: 2
Reps: 3-5
Sit on the edge on the box facing the springs. Grab handles. Roll back to a lying position and hug knees to chest.
Assume a “dead bug” position with the arms and legs. Keep tension on the ropes at all times. Head and shoulders
should curl up using the Abdominals the entire time. Be sure the low back stays close to the mat throughout the
exercise.
Inhale and extend the arms and legs straight to the ceiling without moving the carriage. Exhale and open arms and
legs slightly wider that the shoulders. Inhale as the arms and legs circle down, around and together. Arms should
end up reaching over thighs towards the toes. Legs together in the “Hundred” position. Hold this position and
reach the hands towards the toes, trying to fold over the ribs. Exhale and bend the legs and arms back to the start
position.
Cue this exercise with 6 counts. Up 1, Open 2, Around & Together 3, Hold & Reach 4 & 5, Bend 6
1. If a client has a weak neck or back, this exercise may be too much.
2. More Advanced – Do the exercise with one breath. Exhale 1 & 2, Inhale 3, 4, 5, Exhale 6, 1, 2…
3. More Advanced – Reverse the exercise.
Watch For
Maintain the upper body curled up throughout. Low back stays to the box. Arms and legs open slightly
wider than the body. Arms do not drop below the box while circling around.
R - 33
The Teaser - Long Box Series I
Fig. 1 Fig. 2
Fig. 3 & 5 & 7 Fig. 4 & 6 & 8
Fig. 9 Fig. 10
R - 34 Fig. 11
REFORMER
Teaser Skill Level: Int./Advanced

Springs: 1
Reps: 3x3
This exercise works the “Powerhouse.” It requires strength, balance and control. Before teaching on the Reformer,
client should be able to do Teaser on the Mat without assistance. There are several different levels of this exercise.
Always start by spotting and holding the legs, until the client feels safe and has control.
To Start: Begin seated on the edge of the Long Box. Pull the straps to the sides of the body with the palms facing up.
The arms should be straight but not locked. (Pulling the straps to the sides will take the carriage out slightly.) Hold
the arms still and bend the knees to the chest to find the balance. When balance is secure, extend the legs up to the
Teaser position. Ideally, legs are straight and at eye level. Holding the Teaser position, the arms lift up and forward
to eye level and lower to the sides. The arms should move from the shoulders. Hold the body still while the arms lift
and lower, 3 times. Bend the knees and return to the seated position to finish. Repeat 3 times.
Inhale lift the arms, exhale lower the arms 2 times, Inhale lift the arms, Exhale lower the arms and return to start
position.
Next Step: Start seated to be sure the hips are placed appropriately on the box. Lay back, bend the knees to the
chest. Curl the chin to the chest, pull the straps to the sides of the body with the palms facing up. Extend the legs to
a 45- degree angle. (Teaser 1 position) To spot place a client’s legs on your shoulders and hold their feet to assist in
rolling up to the Teaser position. Arms lift up & forward as the body rolls up. The goal is to lift the arms to eye level
and lower – 3 times. Then roll back down to the box, bending the knees to the chest. Repeat the entire sequence 3
times.
Inhale and roll up to the Teaser position and lift the arms, exhale and lower the arms. Inhale and lift the arms,
Exhale and lower, Inhale and lift the arms, Exhale lower the arms and roll back down bending the knees to the chest.
Teaser: Begin lying on the back. Legs straight and extended down by the footbar. (the bar is low) Curl the chin to
the chest, pull the arms to the sides of the body and lift the legs to roll up. (Teaser 3) Be sure the low back is the last
thing to peel off the mat on the way up, and the first thing back down when rolling down. Arms lift and lower 3
times. Repeat the sequence 3 times.
Inhale and roll up to the Teaser position and lift the arms, exhale and lower the arms. Inhale and lift the arms,
Exhale and lower, Inhale and lift the arms, Exhale lower the arms and roll back down.
Advanced Arm Variations

1. Arm Circles – 3 repetitions / each direction
2. Salute – 3 repetitions
3. Shaving – 3 repetitions
Watch For
The “Powerhouse” to initiate and control the exercises. Shoulders remain down and relaxed while moving
the arms. Be sure that when lowering the arms by the sides that they don’t go beyond/behind the body or
too much stress can be placed on the shoulders.
R - 35
Long Stretch Series - Long Stretch
Fig. 1
Fig. 2
Fig. 3
R - 36
REFORMER
Long Stretch Series
Long Stretch Skill Level: Beginner/Int.

Springs: 2
Reps: 3-5
Head/Foot: Up
Mount the Reformer by placing one hand on the bar, one foot in the headpiece, other hand, other foot. Try not to
move the springs while getting into position. The body should be in one long line from the head to the heels. Weight
should be on the toes with the heels staying lifted. Try to maintain straight wrists to avoid strain, thumbs on the
same side of the bar as the fingers. Shoulders down and back.
Inhale and press the carriage out with the entire body. Don’t let the heels drop. The hinge point is the shoulder.
Exhale and use the Abdominals not the arms to bring the carriage in.
1. Omit if wrist or hand problems.
2. Teach the Balance Control Front, and/or a good Push-Up position on the Mat first.
Watch For
The body maintains a still, straight line throughout. Low back should remain flat, no sagging. Upper back
should be flat also. Heels stay lifted. Abdominals bring the carriage in. No work/tension in the arms and
shoulders..
R - 37
Long Stretch Series - Down Stretch
Fig. 1
Fig. 2
Fig. 3
R - 38
REFORMER
Long Stretch Series – cont.
Down Stretch Skill Level: Intermediate

Springs: 2
Reps: 3-5
Head/Foot: Up
The purpose of this exercise is breathing. Exhale as long as possible before beginning the next repetition.
This is a difficult exercise to do correctly. It is recommended that this be the last exercise to teach in the Long Stretch
Series. Introduce this when client’s are preparing to move into the more Advanced exercises.
From the Long Stretch position, lower the knees to the carriage and place the feet against the shoulder pads. Heels
should press towards the shoulder pads to lengthen the Achillies Tendon. Press hips toward the bar, lift the head and
chest. Shoulders down and back. The goal is a long even arch from the knees through the head. In the right
position, there should be no strain in the low back.
Inhale as the whole body pushes the carriage out, maintain a long arch with the body. Exhale and pull the carriage
in. Continue to exhale as the hips press to the bar and the sternum lifts up and forward.
1. Teach the Swan on the Mat.
2. Begin by having client’s find the proper position and hold. Add moving the carriage once
correct alignment is understood.
Watch For
A long EXHALE. The Abdominals and Gluteals work to support the spine throughout. The low back
should be in a fairly neutral position, not sagging. Chest is lifted, shoulders back and down. The feet should
press into the shoulder pads. Be sure that the heels stay vertical, not flopping in or out. Move the carriage
with the whole body.
R - 39
Long Stretch Series - Up Stretch
Fig. 1 Fig. 2
Fig. 3 Fig. 4
R - 40
REFORMER
Up Stretch Skill Level: Beginner/Int.

Springs: 2
Reps: 3-5
Head/Foot: Up
From the Down Stretch, press the buttocks to the ceiling – straightening the legs. Stay on the toes but lower the heels
slightly. Feet press against the shoulder pads. Arms remain straight throughout. Head is down, neck relaxed.
Sternum, Ribs, and Abdominals lift up towards the spine. Hold the springs in. The carriage should not move until
beginning the exercise.
Inhale and press the carriage out with the legs lowering the hips to the Long Stretch Position. Exhale and use the
Abdominals to pull the carriage. Stay in a long straight position. Once the carriage comes in, hold the springs
together and lift the Sternum, then, Ribs, then Abs, back to the Up position.
1. This exercise can be done with 2 breaths instead of one. Inhale out & down, Exhale in, Inhale hold,
Exhale to lift back up.
Watch For
A good Long Stretch position while the carriage returns (head stays down). The carriage should remain still
while working the spine sequentially from the head to the waist to return the body to the Up position.
Thumbs on the same side of the bar as the fingers. Up out of the wrists.
R - 41
Long Stretch Series - Elephant
Fig. 1
Fig. 2
Fig. 3
R - 42
REFORMER
Elephant Skill Level: Basic

Springs: 2
Reps: 10
Head/Foot: Up
The Elephant will help to strengthen the hips. From the Up Stretch position, lower the heels and lift the toes.
Maintain a bridge position with the body. The sternum, ribs, and abdominals pull up. The tailbone drops down-
ward. The neck is relaxed, shoulders down. The body should stay still. The legs should move like the pendulum of
a clock.
Inhale and press the carriage out. Initiate this motion with the Gluteals. Exhale and use the Abdominals to pull the
carriage back in.
1. For a Beginner, who has not learned the Long Stretch Series yet, this exercise should be taught after
the Short Box, right before the Kneeling Knee Series.
2. For client’s who are very flexible, or have short legs, place the feet in the middle of the carriage
Instead of against the shoulder pads.
3. More Advanced – hold the sides of the Foot bar. ( closer to the springs)
Watch For
The body to remain still, from the hands to the hips. Equal weight between the hands and the heels. The
shoulders down and relaxed. The head remains down and relaxed. Knees straight but not locked. Knees in
line over the arches. Ankles not rolled in or out. All toes lift equally. Abdominals work to pull the carriage
in.
R - 43
Long Stretch Series - Arabesque I
Fig. 1
Fig. 2
R - 44
REFORMER
Arabesque I Skill Level: Int./Advanced

Springs: 2
Reps: 3-5
Head/Foot: Up
The Arabesque exercises are good for strengthening the hips. They are good for clients with nerve damage and those
with strength imbalances.
Begin in the Up Stretch position. Weight is on the toes. Heels are lifted and resting against the shoulder pads. This
exercise starts with the carriage out. Extend one leg to the back (arabesque position). The leg should be straight in
line with the hip. It can be slightly lower than the hip, or as high as possible. The shoulders should remain even.
Weight should be from the foot to the opposite hand. The only thing that moves is the leg, from the hip.
Inhale as the carriage presses out, Exhale and pull the carriage in. Repeat 3 times.
1. Place one foot lightly on top of the shoulder pad while working the carriage with the other leg.
Watch For
The carriage to begin out. Arms and legs remain straight throughout. Weight distribution is from the
working leg to the opposite arm. Shoulders level and even. Leg works from the hip. The body remains still.
Lifted leg either remains still, or lifts higher as the carriage comes in.
R - 45
Long Stretch Series - Arabesque II
Fig. 1
Fig. 2
R - 46
REFORMER
Arabesque II Skill Level: Int./Advanced

Springs: 2
Reps: 3-5
Head/Foot: Up
This exercise starts with the carriage out. Extend one leg to the back (arabesque position) and lower the heel to the
carriage. The foot of the working leg is flat. The lifted leg should be straight in line with the hip. It can be slightly
lower than the hip, or as high as possible. The shoulders should remain even. Weight should be from the foot to the
opposite hand. The only thing that moves is the leg, from the hip.
1. Place one foot lightly on top of the shoulder pad while working the carriage with the other leg.
Watch For
Lifted leg either remains still, or lifts higher as the carriage comes in.
R - 47
Long Stretch Series - Arabesque III
R - 48
REFORMER
Arabesque III Skill Level: Advanced

Springs: 2
Reps: 3-5
Head/Foot: Up
This exercise starts with the carriage out. Place one foot on top of the shoulder pad and extend the other leg to the
back (arabesque position). Keep the heel lifted throughout the exercise. The leg should be straight in line with the
hip. It can be slightly lower than the hip, or as high as possible. The shoulders should remain even. Weight should
be from the foot to the opposite hand. The only thing that moves is the leg, from the hip.
1. Do Arabesque I & II until strong enough to do Arabesque III.
Watch For
Lifted leg either remains still, or lifts higher as the carriage comes in. Stay high on the toe while moving the
carriage.
R - 49
Long Stretch Series - Long Back Stretch
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5
R - 50
REFORMER
Long Back Stretch Skill Level: Intermediate

Springs: 2
Reps: 3-5
Head/Foot: Up
This exercise strengthens the arms and shoulders. If a client has past shoulder injuries omit this exercise. Eventually
they might be able to do this one, it depends on the person. When in doubt – leave it out. The carriage should be
moved with the powerhouse & the entire body, not just the arms. Be sure clients have a good amount of upper body
strength before teaching this exercise.
Begin by placing one hand on the foot bar, then one heel against the shoulder pad. Other hand, other foot. Palms
face back, fingers toward the body. The arms should be straight, pushing down on the bar to lift the body. Heels rest
against the shoulder pads. Feet are flexed. Be sure to move the carriage with the entire body, not just the arms, or
too much strain will be placed on the shoulders.
Inhale push down on the bar and lift the body tall. Exhale, bend the elbows and sit lightly on the carriage. Continue
to exhale and push through the heels to take the carriage out. Inhale and lift the hips as high as possible. Continue
to inhale and pressing down on the bar, return the carriage. Repeat 3-5 repetitions. Then change directions.
1. Teach the Long Back Stretch arms on the Roll Down Bar.
Watch For
The hips to lift as high as possible when out. Be sure to keep the shoulders down (stabilized) throughout the
movement. Use the “powerhouse” to move the carriage, not the shoulders.
R - 51
Stomach Massage Series - Round
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5
R - 52
REFORMER
Stomach Massage Series
Round Skill Level: Basic

Springs: 3-4
Reps: 5-10
Head/Foot: Up
The Stomach Massage Series helps to strengthen the “powerhouse” and to massage the internal organs.
Place a pad on the carriage to sit on. Ideally it should be 2-3 finger widths from the front edge of the carriage. Sit
and place the feet on the bar, slightly wider than the V position. Hands should grab the front edges of the carriage
for balance. Sit in a C-curve position with the shoulders over the hips. The lower stomach and waistline should pull
back to create the C.
Inhale and press the carriage out until the legs are extended. Keeping the heels together exhale and lower the heels.
Continue to exhale and rise back up to the toes. Continue to exhale and use the Abdominals and Hamstrings to pull
the carriage in.
1. For new students, begin by pushing the carriage out and in. Add the heel lower and lift after several
repetitions.
2. For a new student, or someone with a diminished lung capacity 2 breaths might be necessary. Inhale
to press out, Exhale lower the heels, Inhale rise up, Exhale and return.
Watch For
The body should remain still, shoulders over hips. Work for an even C-curve with the spine. Watch the legs
to be sure alignment stays correct. Do not allow the thighs/knees to roll inward as the heels lower. Heels stay
together. While pressing out and in the heels stay lifted. Shoulders remain down and relaxed. Keep a light
grip on the carriage with the hands. Hands are for balance only.
R - 53
Stomach Massage Series - Hands Back
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5
R - 54
REFORMER
Stomach Massage Series – cont.
Hands Back Skill Level: Basic

Springs: 3
Reps: 5-10
Head/Foot: Up
Hands Back and Reach also work on improving posture.
Feet remain in the V position. Place hands behind the body on top of the shoulder pads. Fingers should face out to
help open the chest and shoulders. Use the arms to help sit tall, ears over shoulders, shoulders over hips. Maintain
this position. Inhale and press the carriage out. Exhale and lower the heels. Continue to exhale and lift the heels.
Continue to exhale and return the carriage.
1. For new students, begin by pushing the carriage out and in. Add the heel lower and lift after several
repetitions.
2. For a new student, or someone with a diminished lung capacity 2 breaths might be necessary. Inhale
to press out, Exhale lower the heels, Inhale rise up, Exhale and return.
2. For a client who cannot place the hands behind them on the shoulder pads, or one who needs addi-
tional spine support, place an exercise ball behind them to help work in a correct position.
Watch For
The body should remain still, shoulders over hips. Work for a tall position with the spine – ears over
shoulders, shoulders over hips. Fingers face outward on the shoulder pads to open the chest. Watch the legs
to be sure alignment stays correct. Do not allow the thighs/knees to roll inward as the heels lower. Heels stay
together. While pressing out and in the heels stay lifted. Shoulders remain down and relaxed. Hands are for
balance only.
R - 55
Stomach Massage - Reach
Fig. 1
Fig. 2
Fig. 3
R - 56
REFORMER
Reach Skill Level: Basic

Springs: 2
Reps: 3-5
Head/Foot: Up
Maintain a V position with the feet and a tall position with the spine. Reach arms forward, in line with the shoulders
and up to eye level. Inhale and press the carriage out, maintaining a vertical position with the spine. Exhale and
staying tall or getting taller, use the Abdominals and Hamstrings to pull the carriage in.
Optional: heel lower and lift.
1. For a client who cannot place the hands behind them on the shoulder pads, or one who needs additional
spine support, place an exercise ball behind them to help work in a correct position.
2. For client’s with shoulder problems, either cross the arms across the chest to avoid strain in the
shoulders, or hold the weaker arm with the stronger one and reach the arms forward.
Watch For
The body should remain still, shoulders over hips. Work for a tall position with the spine – ears over
shoulders, shoulders over hips. Watch the legs to be sure alignment stays correct. Do not allow the thighs/
knees to roll inward. Heels stay together. While pressing out and in the heels stay lifted. Shoulders remain
down and relaxed. Arms reach up and forward at eye level.
R - 57
Stomach Massage Series - Twist
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5
R - 58
REFORMER
Twist Skill Level: Beginner

Springs: 2
Reps: 3-5 each direction
Head/Foot: Up
Twisting exercises help to wring out the lungs and are very beneficial for client’s with asthma.
Maintain the Reaching position. Inhale and press the carriage out while twisting the upper body. Reach one arm to
the front, one arm to the back. Maintain vertical with the spine – no slumping. Exhale and pull the carriage in
reaching both arms forward and up.
1. For clients with shoulder problems, either omit the exercises, or lower the arm down by the side while
twisting.
Watch For
Initiate the twist with the ribcage. Be sure that the twist is from the waist up. Knees should stay straight,
not locked while twisting. Heels remain together. Arms should be in a horizontal position. Weight stays
equal on both hips.
R - 59
Stomach Massage Series - Stretch (optional)
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5
R - 60
REFORMER
Stretch Skill Level: Basic/Beginner

Springs: 2
Reps: 3-5
Head/Foot: Up
This is an optional exercise. It is similar to the Monkey on the Cadillac.
1. If poor hamstring flexibility: Place feet apart on the bar, hands in the center of the bar.
2. If good flexibility: Place feet together, V Position, with the hands on the outside of legs.
3. If great flexibility: Omit this exercise, it is not necessary.
Inhale and press the legs out to a straight, not locked position. Exhale as the heels lower. Try to bend the body
forward over legs, head toward the springs, navel to spine. Inhale and lift the heels. Exhale, bend the knees and
return the carriage.
1. Avoid this exercise is disc problems.
2. Support underneath the knees, to be sure the knees don’t snap and lock while straightening the legs.
3. If stiff: Bend one leg and straighten the other, switch legs. Then, bend and straighten both.
Watch For
Legs straight, but not locked. Knees don’t roll in. Shoulders relaxed. Abdominals support the spine.
Keep weight evenly distributed between the big and little toes.
R - 61
Tendon Stretch I
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5
R - 62
REFORMER
Tendon Stretch I Skill Level: Int./Advanced

Springs: 2
Reps: 3-5
Head/Foot: Up
This exercise is not as strenuous on the shoulders as the Long Back Stretch. It might be ok for someone with a past
shoulder injury, when they are strong enough.
Place a pad on the very edge of the carriage, closest to the springs. Begin sitting on the bar. Hand placement is the
same as the Long Back Stretch. Place the arches of the feet on the edge of the carriage. Heels down, toes lifted.
Knees and feet are together. Straighten the legs and put the nose close to the knees. Butt goes up in the air. Arms
remain straight throughout the exercise. Use the body to press the carriage out trying to keep the butt as far away
from the bar as possible. Use the Abdominals to return the carriage with control, keeping the arms straight, and the
nose by the knees. Inhale - press the carriage out, exhale – pull the carriage in.
1. Advanced Variations - One Leg: front, side, back
Watch For
Arms and legs remain straight. Nose stays close to the knees. “Powerhouse” initiates to push out and return
the carriage. Hips stay as far away from the bar as possible.
R - 63
Shortspine
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
Fig. 7
R - 64
REFORMER
Shortspine Skill Level: Beginner

Springs: 2
Reps: 5-8
Headrest: DOWN
Footbar: Down
This exercise helps increase mobility and flexibility of the spine. It also can work to slim the hips and thighs.
To avoid a potential neck injury be sure the headrest is DOWN.
Place both feet in the leather straps, and begin in the frog position – spine flat on the carriage, knees shoulder width,
heels by the butt. Arms by sides, palms down. Inhale and extend the legs to a 45-degree angle, keeping the spine flat
on the carriage. Exhale and lift the legs rolling up to the shoulders. (shoulder-stand/jackknife) Inhale and bend the
knees towards the shoulder pads, keeping the hips lifted. Exhale and roll the spine back to the carriage one verte-
brae at a time. The legs can straighten while rolling down for more of a hamstring stretch. Inhale and pull the heels
back to the butt – frog/rest position. Exhale and pause for a moment before beginning the next repetition.
1. If a client has neck or back problems omit this exercise.
2. Beginner – Stretch first, toes to head with spine flat on carriage.

On the roll up, let toes come to eye level, then lift hips.
3. Int./Adv. – Lift hips off carriage as soon as possible. Try to maintain a fairly straight body position
while rolling up.
Watch For
The headrest is DOWN. Legs straight and together while rolling up. Abdominals work to lift the body up
to the shoulders. Hips stay lifted while the knees bend. Feet stay over the head while rolling down the spine.
Butt stays close to the carriage while pulling the heels back to the frog position. Rolling up & down be sure
that the body weight is evenly distributed. Tension on the straps throughout the exercise.
R - 65
Semi-Circle
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5
R - 66
REFORMER
Semi-Circle Skill Level: Int./Advanced

Springs: 2
Reps: 3 each direction
Headrest: Up
Footbar: Down – Int. / Up – Adv.
This exercise is good for articulation of the spine, and stretching the thighs and hip flexors. This exercise should
always be taught with the foot bar down first – the easier version. Eventually, it can be done with the bar up for
deeper work, and a bigger stretch.
If a client has shoulder problems, knee problems, a hip replacement, or back problems omit this exercise.
Begin lying on the back with the toes on the bar in a V-position. Heels should remain down throughout the exercise.
Scoot the body out on the carriage towards the foot bar until the arms are straight and hands braced against the
shoulder pads. Hips should be lifted. Try to get the knees, hips, and shoulders in a line, pressing the hips to the
ceiling to stretch the thighs. Weight is on the shoulders, not the neck. Exhale and lower the spine to the carriage one
vertebra at a time from the chest to the tailbone. The butt should lower into the well. Inhale, press the carriage out,
then lift the hips. (roll from the tailbone to the chest) Continue to lift the hips and exhale, returning the carriage.
Inhale hold. Repeat 3 repetitions then reverse directions.
1. Intermediate to Advanced – Foot bar Down
1. Advanced – Foot bar Up
3. Palms press to the shoulder pads, or fists/knuckles press to the shoulder pads.
Watch For
The carriage remains still while lowering and lifting the hips. The arms are straight. The hips remain equal
throughout the movement, especially while lowering & lifting. Heels stay down. Shoulders, hips, and knees
in a straight line.
Spotting
This exercise feels best with a spotter to pull the thighs over the bar and up, to get a better stretch.
R - 67
Chest Expansion
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
R - 68
REFORMER
Chest Expansion Skill Level: Intermediate

Springs: 2
Reps: 3-5
Headrest: Up
Footbar: Down
This exercise is designed to work on expanding the chest/strengthening the back, breathing and relaxing neck ten-
sion.
Begin by kneeling on the carriage facing the headrest. Hook the toes over the back edge of the carriage to help brace
the body. The body should be in one straight line, ears over shoulders, shoulders over hips, hips over knees. The
gluteals and abdominals have to engage to keep the body still. Grasp the straps, holding an arms length from the
body. Inhale and pull the straps behind the body, opening the chest. Hold the breath, hold the position and turn the
head to look over the right shoulder, left shoulder, center. Exhale as the arms return to the front.
1. Teach this exercise on the Cadillac, kneeling first.
2. If a client has bad knees, this exercise can be taught standing either on the Wall Unit, or Pedipole.
3. Begin by doing only the arm movement. Add the head after the body moves with control.
4. The head should alternate. 1 rep – rt./left, 1 rep – left/rt.
Watch For
The body should remain still, the chest open. Maintain a vertical line from the ears to the knees. As the
head turns, there should be no tension in the neck. The chin should stay level with the floor.
R - 69
Thigh Stretch
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5
R - 70
REFORMER
Thigh Stretch Skill Level: Intermediate

Springs: 3 (pad the springs)
Reps: 3-5
Headrest: Up
Footbar: Down
This exercise is to stretch the front of the hips and thighs, and to work on body control.
Begin kneeling on the carriage with the knees against the shoulder pads. Grasp the straps like holding onto the reins
of a sleigh. Keep the body from the knees to the ears in one line, shoulders down and back. Try not to use the arms
to move the body. Keep the arms straight and hinge from the thighs. Inhale and lean the body back, maintain a
straight line until the butt rests lightly on the heels. Exhale and arch the upper back letting the chest open and head
go back towards the springs. Inhale pull the chin to the chest and close the ribs. Exhale and lift from the hips to
bring the body back up in one piece.
1. If a client has bad knees, they might be able to do this exercise, but not go back too far. Omit the
exercise if necessary.
2. Start by working in a smaller range of motion until a client can maintain their body position. There
should be no strain in the knees. With a smaller range the breathing will be Inhale – lean back, exhale–
to return.
Watch For
Be sure to place a pad over the springs - especially if a client has long hair. To insure safety, don’t let anyone
perform this wearing a necklace. Keep the body straight while hinging back and up. Only arch if a client
can lean back far enough. Use the body instead of the arms to move the carriage.
R - 71
Front Arms Kneeling - Biceps
Fig. 1 (version 1) Fig. 1 (version 2 - start & finish)
Fig. 2 (version 1) Fig. 2 (version 2)
Fig. 3 (version 1) Fig. 3 (version 2)
R - 72 Fig. 4 (version 2)
REFORMER
Front Arms Kneeling
Biceps Skill Level: Intermediate

Springs: 1-2
Reps: 3-5
Headrest: Up
Footbar: Down
This exercise is not done very often. There are better, more efficient exercises to work the biceps.
Kneel facing the springs with the toes tucked under, heels against the shoulder pads. Body upright in a vertical line.
Ears over shoulders, shoulders over hips, hips over knees. Hands hold the handles palms facing front. A biceps curl
with both arms can be done in two different positions.
1. With the arms low, by the sides.
2. With the arms lifted in front of the body, shoulder high.
1. Omit if kneeling aggravates knee problems.
2. Select other exercises to work the Biceps.
Watch For
The body to stay still and in a vertical line throughout. Elbows in line with shoulders.
R - 73
Front Arms Kneeling - Arm Circles
Fig. 2 Fig. 3
Fig. 4 Fig. 5
R - 74
REFORMER
Front Arms Kneeling – cont.
Kneeling Arm Circles Skill Level: Intermediate

Springs: 1-2
This is the most often performed exercise in this series. Usually women will do the Front Arm Kneeling exercises.
And Men will learn the Swakate series.
Kneel facing the springs with the toes tucked under, heels against the shoulder pads. Body remains upright &
vertical. Palms remain facing front (up). Begin with arms by the sides of the body. Inhale and lift the arms up in
front of the body to about eye level. Open the arms slightly wider than the shoulders. Exhale as the arms lower back
to the starting position. Do 3-5 circles in this direction, then reverse the circle.
1. Teach the Arm Circle exercise on the Cadillac.
2. Teach the standing Wall Unit/Cadillac exercises.
Watch For
Keep the arms straight but not locked. Keep the body stays upright and still while circling the arms. Arms
always stay in front of the body.
R - 75
Front Arms Kneeling - Shave The Head
R - 76
REFORMER
Front Arms Kneeling – cont.
Shave the Head Skill Level: Int./Adv.

Springs: 1-2
Reps: 3-5
This exercise will help strengthen the arms & Triceps, and stabilize the body, working the “Powerhouse.”
The body position is the same as the other Front Arm Kneeling exercises. Extend the arms over the head, putting the
inside edges of the handles together, and opening the elbows wide. Hand should begin behind the head. Keep the
body still. Inhale and extend the arms up and forward until the arms are straight but not locked. Handles stay
together. Exhale, bend the arms back to the starting position keeping the elbows wide.
1. Shaving the Head is more difficult kneeling. Teach first in the Rowing Series.
2. This exercise can be made easier by doing The Salute. Bring the arms to the front of the forehead
instead of behind the head.
3. Play with the breath pattern. Either way is appropriate.
4. Do the exercise standing with light handweights.
Watch For
The body to stays still with the ears, shoulders, hips and knees in line. Elbows open back. Shoulders down.
Move only the arms. Initiate with the “Powerhouse.”
R - 77
Swakate Series - Swakate
R - 78
REFORMER
Swakate Series Skill Level: Int./Adv.

Springs: 1
Reps: 3-5
Traditionally, this series is only taught to men. Use caution if teaching these exercises to women. The lightest spring
may still place too much strain on the shoulders.
The Swakate Series works on arm strength and shoulder stabilization.
Swakate
Kneel facing sideways on the carriage. Ears to knees in a vertical line. Place the left shin against the shoulder pads.
Grab the handle closest to the left knee with the right hand. Lift the right arm up, shoulder-height. Bend the elbow,
palm faces the chest. Inhale and extend the arm to the front, then open side. Exhale and return the arm to the front
and bend. The arm opens, like opening a door.
1. Use caution or omit if a client has shoulder problems that are aggravated by pulling the straps.
3. Teach on the Wall Unit with a lighter spring.
Watch For
The body weight to stay even on both legs while pulling the strap. Elbow lifted, shoulder down. The upper
back muscles pull the strap. Neck and shoulders relaxed.
R - 79
Swakate Series - Shave The Face
R - 80
REFORMER
Swakate Series-cont.
Shave the Face Skill Level: Int./Adv.

Springs: 1
Reps: 3-5
Body position remains the same as Swakate. Change hands to hold the handle with the left hand. Tuck the left
elbow in close to the body, elbow bent with the hand in front of the shoulder. The palm faces the body. Keep the
body still and the shoulder down. Shave the face with the hand as the arm extends straight up to the ceiling. Inhale
as the arm straightens, exhale as it bends.
1. Use caution or omit if a client has shoulder problems that are aggravated by pulling the straps.
3. Use a light hand weight.
Watch For
The body weight to stay even on both legs while pulling the strap. Neck and shoulders relaxed.
Maintain ear-to shoulder-to hip-to knee relationship. Shoulder slides down while the arm reaches up.
R - 81
Swakate Series - Side Bend
R - 82
REFORMER
Side Bend Skill Level: Int./Adv.

Springs: 1
Reps: 3-5
Move the body out to the far end of the carriage. (Closest to the springs.) Side Bend and place the left hand on top
of the front shoulder pad. Grab the handle with the right hand and extend the arm overhead. Palm faces down. The
elbow bends to “wrap” the right arm around the head. The head should turn to look and the hand resting on the
shoulder pad. Inhale, straighten the elbow, and pull the strap. Exhale to return the arm overhead and bend the
elbow. Pull with the back more than the arm.
1. Teach without pulling the strap.
Watch For
The body to remain still with everything in line. Even weight distribution between both legs. Pull with the
back muscles. Shoulders stabile. As the arm pulls the strap keep it in front of the body.
R - 83
Swakate Series - Lotus Flower
R - 84
REFORMER
Lotus Flower Skill Level: Int./Adv.

Springs: 1
Reps: 3-5
Remain kneeling in the center of the carriage. Change to hold the handle with the left hand, palm up. Extend both
arms straight to the sides at shoulder-height. Keep the arms slightly in front of the body. Inhale and lift the arms
overhead. Exhale and lower back to the starting position. Repeat 3-5 times.
2. Begin with a small controlled movement, and increase the range as appropriate.
Watch For
Good body alignment – ears to knees in a straight line. Equal weight on both legs. Arms slightly in front of
the body, palms up. Elbows straight – not locked. Both arms work equally.
R - 85
Short Box Series - Round
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
R - 86 Fig. 7
REFORMER
Short Box Series
The Short Box Series is to strengthen the “Powerhouse,” and to improve spine mobility/flexibility in all ranges of
motion.

Springs: 2
Reps: 3-5
Head/Foot: Down
When sitting on the short box, measure the proper distance to sit on the box by placing one hand behind the body on
the box width-wise. This measurement will insure that while rolling back the lower back will be supported by the
bench. Be sure the feet are hooked securely under the strap. Hug the arms around the waist and pull the Abdominals
away from the arms. The body should be in a C-curve position. Shoulders over hips. Select from the appropriate
version below.
1. Use caution or omit if back problems. Work up to as appropriate.
1. Beginner – Inhale, roll back one vertebrae at a time reaching the lower back to the box. Exhale to pull
the navel to the spine and roll back up. Start with a small range of motion and gradually work into the
full arch.
2. The True Exercise - Inhale and roll back until the lower back comes in contact with the box.
Exhale and continue rolling back into an arch. The head should be the last thing back. Inhale, lift the
head and shoulders. Exhale and roll up – one vertebra at a time.
3. Teach on the Ladder Barrel to provide spine support while learning how to roll back into the arch.
Watch For
Seated an appropriate distance from the back edge of the box. Feet hooked securely under strap. Proper
initiation – one vertebra at a time from the tailbone through the head on the way back into the arch.
Articulate from the head to the waist to curl back up. Abdominals pull towards the spine. Neck, shoulders,
and thighs relaxed.
R - 87
Short Box Series - Flat/Tall
Fig. 1
Fig. 2
Fig. 3
R - 88
REFORMER
Short Box Series – cont.
Flat / Tall Skill Level: Basic

Reps: 3-5
Hold a short stick or pole, arms shoulder width apart and lifted overhead. Find a vertical position with the spine.
Ears over shoulders, shoulders over hips. The shoulders should be down, Abdominals and ribs in. Squeezing the
Gluteals will help lift the body taller. The hinge point for this exercise is the hip. Maintain a tall position throughout
the exercise.
Inhale and lean the body back. Exhale engage the Abdominals, lift the spine and return to the starting position.
1. For a client who has a difficult time maintaining a tall spine position, begin without a stick. Instead,
cross the arms across the chest to do the exercise.
2. If a client has a shoulder injury, keep the arms down. Either by the sides, or across the chest.
3. A heavy stick or medicine ball can make this exercise more difficult.
Watch For
Feet hooked securely under the strap. Body tall with a good line from the ears to the hips. Hinge from the
hip to lean back and return tall. No change in the body position while working. Focus is towards the feet.
Shoulders down, thighs relaxed.
R - 89
Short Box Series - Side Bend
Fig. 3 Fig. 4
R - 90 Fig. 5
REFORMER
Side Bend Skill Level: Basic

Reps: 3-5 each side
Holding the stick overhead, lean the body slightly forward from the hips. Maintain a tall position with the spine.
Try to keep the butt firmly planted on the box throughout the exercise. If one hip comes off, put it back down first,
then finish the repetition. Inhale and lift up and slightly forward. Exhale and bend laterally from the waist up.
Inhale to return to the center, exhale and side bend the other way.
1. If someone needs more air during the exercise, do it with 2 breaths. Inhale up, exhale bend, inhale
return tall, exhale hold & relax.
2. Experiment with the breath pattern. An exhale while bending sideways will help increase ROM and
stretch. An exhale while returning to the center position can help client’s engage the “powerhouse.”
See which breath pattern is most beneficial for your client.
3. If shoulder problems either:

a. Keep the arms by the sides.
b. Cross the arms across the chest.
c. Shave the face, while lifting one arm overhead to side bend. Return the arm down by the side
when in the center position, and lift the other arm to bend the other way.
Watch For
Maintain the arms in line with the ears, ears to shoulders, shoulders to hips while bending sideways. The head
should remain between the arms like a picture in a frame. Slight hinge forward from the hip throughout. Both hips
remain on the box. Reach from the hip through the fingertips. No slumping, no twisting. Shoulders remain down.
R - 91
Short Box Series - Twist & Reach
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
R - 92 Fig. 7
REFORMER
Twist & Reach Skill Level: Beginner

Reps: 3-5 each side
Maintain a tall, vertical position with the spine. Hold the stick with the arms over head. The goal is to twist and
wring out the body while maintaining a tall spine. Inhale as the body twists. Look around to the far corner of the
Reformer. Continue to inhale and lean the body out. Stay tall and long while reaching for the corner of the reformer.
Exhale and lift the body back up trying to wring the lungs while coming back to vertical and facing front.
1. Clients with neck and back problems might need to omit this exercise.
2. Easier version: Start without the stick. Cross the arms across the chest and do the exercises.
3. The Next Step: Still no stick. Place the hands behind the head with the elbows wide.
1. Twisting exercises are great for clients with asthma. However, one breath may not be enough.
Encourage several breaths during the movement, 2-4 if necessary.
2. If a client is strong in a tall position and weak in a C-curve, try twisting tall and curling to lean back.
Curl to come back up and lift tall to return facing center.
3. Advanced Variation – Tinkerbell. While leaning away touch the floor with one end of the stick.
Return the stick to the hands and lift the body back to the starting position.
4. Advanced Variation – Around The World. Twist and lean to the corner. Stay in the leaning position
and rotate the torso to the center. Stay in the leaning away position, and rotate the torso to the other
corner. Maintain the twist and lift the body back to the starting position. Repeat to the other side.
Watch For
Only lean back as far as can be controlled without losing the spine position. While twisting to the right,
more weight can be placed on the right hip. Watch to be sure that the hips do not counterbalance to the left.
If one hip comes off the box while leaning back, try to put it back down as soon as possible when coming up.
Be sure arms don’t lower to counterbalance. Twist more while returning to the center. Keep the body in a
vertical line while working.
R - 93
Short Box Series - The Tree
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
Fig. 7
&
Fig. 8
ending
stretch
R - 94
REFORMER
Tree Skill Level: Basic

Reps: 3x3 each leg
This is a great stretch and can be very beneficial for clients with sciatica if done mildly.
When sitting on the short box, measure the proper distance to sit on the box by placing one hand behind the body on
the box width-wise. This measurement will insure that while rolling back the lower back will be supported by the
bench. Be sure the feet are hooked securely under the strap.
Sitting tall on the box, use the Abdominals to draw the one knee toward the chest. Hold under the knee. Try to
maintain the shoulders over the hips with a small C-curve and keep the knee close to the chest throughout the
exercise. Keeping the back still, inhale and extend the leg up. Exhale and bend the knee. Do this three times.
Then, keep the leg extended, inhale-walk the hands up to the ankle and pull the leg to the chest. Exhale and roll
back. Take the leg back to a vertical position, then leave the leg still and continue to roll back into an arch. Walk the
hands down the thigh when necessary. Inhale as the chin pulls back to the chest and the head and shoulders lift.
Exhale and use the Abdominals to roll back up to a sit, walking the hands back to the ankle. Repeat three times. To
finish, grab the ball of the foot and flex for a greater stretch.
1. Teach the exercise first without rolling back into an arch.
2. Introduce the roll back when appropriate. Roll back only as far as a client can maintain their C-curve
and work through the spine one vertebra at a time.
3. Teach on the Ladder Barrel to support the spine when learning the arch.
Watch For
Tall sitting position with a slight C-curve. Maintain tall while straightening and bending the leg. Lift taller
while walking the hands to the ankle. Take the leg back with the body while rolling back. Roll back into an
arch one vertebra at a time. Roll up one vertebra at a time trying to maintain the leg vertical and lifting the
spine tall when seated. Keep the shoulders level and even on the way back and up. Flexing the foot is a
bonus.
R - 95
Long Spine
Fig. 1 Fig. 2 (legs together)
Fig. 3 (legs together) Fig. 4
Fig. 5 (legs apart) Fig. 6 (legs together)
Fig. 7
front
&
side
view
R - 96
REFORMER
Long Spine Skill Level: Intermediate

Springs: 2
Headrest: DOWN
Footbar: Down
*Add: Long Straps
This exercise is somewhat similar to the Short Spine. It strengthens the torso, and lengthens the spine.
ALWAYS BE SURE THE HEAD REST IS DOWN BEFORE ROLLING UP.
Long straps need to replace the handles to do this exercise.
Begin on the back with the feet in the Long Straps, frog/rest position. (If doing an intermediate reformer, leg circles
can be done here instead of before Short Spine. Circle 5 – 10 times in each direction.) Arms extend by the sides,
palms press into the carriage. Inhale and extend the legs out to a 45-degree angle. Squeeze the Gluteals and keep the
legs together, exhale and roll up to a shoulder stand. Inhale and open the legs shoulder width apart. Exhale and
while trying to keep the body in a long line, roll down one vertebra at time. Do 3-5 repetitions in this direction, then
reverse the circles.
1. If a client has neck or back problems omit this exercise.
2. The more the body can stay in one long line while rolling up and down, the more challenging the
exercise.
3. If a client needs to improve flexibility, at the completion of this exercise allow them to open the legs to
a straddle and gently pull on the straps with the hands for an inner thigh stretch.
Watch For
THE HEADREST IS DOWN, LONG STRAPS ON. The body rolls up and down evenly and with control.
Especially while rolling down, be sure the hips don’t drop first. Instead extend through the heels, keeping
the Gluteals engaged. Legs should open an equal distance apart. Use the “powerhouse” instead of the arms
pressing into the carriage to lift the body.
R - 97
Knee Stretch Series - Round
Fig. 1
Fig. 2
Fig. 3
R - 98
REFORMER
Knee Stretch Series

Springs: 2
Reps: 10
Head/Foot: Up
This exercise is good for strengthening the hips and the thighs.
If a client has knee problems it might be appropriate to omit the Round and Arched Knee Stretches and just do the
Knees Off, or omit the entire series.
Kneel on the carriage. Tuck the toes against the shoulder pads and press the heels to the back wall. Hands are on the
bar with the elbows straight. Shift the weight towards the heels. The butt should be approximately a fist width away
from the heels. The spine should be in a C-curve. Shoulders down. Only the thighs move for this exercise. From the
hips up everything remains still. The thighs should move back the length of the shin bone.
Inhale and use the Gluteals to push the carriage out. Exhale and pull the carriage in with the Abdominals.
1. Omit if kneeling aggravates knee problems. Choose exercises elsewhere to strengthen the thighs
in a safer position.
Watch For
Arms remain straight. Body weight is back over the hips and heels. As the thighs press back maintain the
C-curve. The hips should not drop while moving the legs. Abdominals pull the carriage in.
R - 99
Knee Stretch Series - Arched
Fig. 1
Fig. 2
Fig. 3
R - 100
REFORMER
Knee Stretch Series – cont.
Arched Skill Level: Basic

Springs: 2
Reps: 10
Head/Foot: Up
Keeping the hips back toward the heels, change the curve of the spine from a C to an arch. Look for an even arc from
the head to the tailbone. The arms continue to brace against the bar. Hold the body still and maintain the arch while
pressing with the legs.
Inhale and press the carriage out. Exhale and use the Abdominals (without losing the arch) to pull the carriage back
in.
Watch For
Arms remain straight. Body weight is back over the hips and heels. As the thighs press back maintain the
arch. The hips should not drop while moving the legs. Abdominals pull the carriage in. There should be no
strain in the low back.
R - 101
Knee Stretch Series - Knees Off
Fig. 1
Fig. 2
Fig. 3
R - 102
REFORMER
Knee Stretch Series – cont.
Knees Off Skill Level: Beginner

Springs: 2
Reps: 10
Head/Foot: Up
Change the curve of the spine back to a C-position. Use the Abdominals to lift the body off the carriage. Ideally the
knees should be 2-3 inches off the carriage. Body weight is still back over the hips. Arms are straight and bracing
against the bar. The body should remain still, only the legs move. C-curve position should not change while moving
the carriage. Inhale and use the Gluteals to press the carriage out. Exhale and use the Abdominals to pull the
carriage in.
2. For a new student, it is easier to get into position by pressing the hips up and straightening the legs.
(Elephant) On the toes, place the feet against the shoulder pads and lower the knees as far as comfort-
able. As strength improves, the knees can gradually work to 2-3 inches off the carriage.
3. If a client has a weaker side – do the exercise on the weak leg, then the stronger leg, then repeat on
weaker leg. Place the non-working leg to the front of the carriage lightly for balance.
Watch For
Arms remain straight. Body weight is back over the hips and heels. Knees are lifted off the carriage. As the
thighs press back maintain the C-curve. The hips should not drop while moving the legs. Abdominals pull
the carriage in. Keep knees in line with the feet. There should be no strain in the low back or knees.
R - 103
Running
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5 Fig. 6
R - 104
REFORMER
Running Skill Level: Basic

Springs: 3-4
Reps: 10
Head/Foot: Up
Running helps stretch and strengthen the legs, feet, and ankles. It also provides a cool-down for the Reformer
workout.
Place the toes on the bar in a parallel position. Knees, heels, and toes together. Press the carriage out until both legs
are straight but not locked. One knee bends while the other leg remains straight and the heel lowers. Alternate legs.
Watch to be sure thighs and knees don’t roll in or out and ankle alignment remains correct while running. Inhale
Right & Left, Exhale Right & Left.
1. Start this exercise at whatever pace is appropriate to keep leg alignment correct. Gradually work up
to a brisk pace.
2. Breath patterns may need to be modified depending on the pace of the exercise.
3. If a client has knock-knees, place the feet far enough apart that the knees can pass each other.
4. If a client has a weak knee or ankle, running can be broken down into smaller segments and done on
one leg at a time to help strengthen and rehabilitate. Work on a lighter spring when only using 1 leg.
a. On the toe, press the carriage out and in 5 times.
b. On the toe, press the carriage out. Keep the leg straight and lower and lift the heel 5 times.
c. On the toe, press out, lower and lift the heel, bend the knee to return the carriage. Repeat 5
times.
d. These exercises can be done alternating legs-a, b, c. Or do a, b, c on one side then on the other.
Decide what is most appropriate.
Watch For
Legs stay parallel. Weight evenly distributed between the big and little toes. Heels lifted while pressing the
carriage out. Use the Gluteals on the bent knee side to help straighten the knee when changing legs. While
one heel lowers, the other heel should lift. Knees never lock or roll inward. Abdominals assist. Shoulders
and arms relaxed.
R - 105
Pelvic Lift
Fig. 1 Fig. 2
Fig. 3 Fig. 4
Fig. 5
R - 106
REFORMER
Pelvic Lift Skill Level: Basic
Springs: 1-4
Reps: 10
Head/Foot: Up
This is a great exercise to firm the buttocks and strengthen the hamstrings.
Place the arches on the bar, feet wider than the hips. Curl the tailbone and lower back off the carriage. As a general
guideline, hips should be a fist-height off the carriage. The body from the waist up should remain on the carriage.
As the legs press out & in, maintain the C-curve position and be sure the hips stay level and even. Use the body to
move the springs. Inhale and press the carriage out. Exhale and pull the carriage back in.
1. Normally this exercise is done on 3-4 springs. For more work with the Hamstrings use a lighter
spring.
2. Use caution, or omit for clients who have back problems.
3. For some clients with back problems this exercise can be modified and done with a neutral spine.
Watch For
The lower spine curls up off the carriage one fist-height. Hips remain level and even while moving the
carriage. Shoulders and chest relaxed. Everything from the waist up is down on the carriage – a strong C-
curve. The “powerhouse” and hamstrings move the carriage.
R - 107
Split Series - Side Split
Fig. 1
Fig. 2
Fig. 3
R - 108
REFORMER
Split Series
Side Split Skill Level: Beginner/Intermediate

Springs: 1
Reps: 3-5
Headrest: Up
Footbar: Down
Side Splits strengthen and stretch the Adductors.
Use caution with clients who have had medial knee injuries and clients with SI joint problems.
This exercise might need to be omited until stronger and stabilized.
Place one pad on the end frame of the Reformer, and one on the carriage. Stand up on the carriage between the two
pads. Step with one foot to the frame of the Reformer. Shift the body weight over to the leg on the frame, and worm
the other foot out on the carriage as far as possible. (Ideally, to brace against the shoulder pad.) Place a pad more
to the middle of the carriage for the foot if needed. Legs should be in a parallel position. Weight is up and forward,
towards the balls of the feet. Tailbone drops towards the floor, Abdominals lift. Work both legs equally while
moving the carriage. Arms are extended out shoulder high and hold.
Exhale and push the carriage out as far as possible, keeping the body still and upright. Hold the carriage out for 3
counts. Inhale and use the Adductors and Abdominals to pull the carriage back together. Hold the carriage in for
3 counts. Repeat 3-5 times. Shift weight back to the leg on the frame, worm the outside foot back in and step to the
carriage. Turn around and repeat the exercise on the other side.
1. Try breathing in both directions. For some clients it might be easier one way than the other.
2. Use a long pole to assist clients if needed with balance.
3. If shoulder problems, either leave the arms by the side or place the hands on the hips.
4. Advanced - Side Split w/ Spine Stretch Forward

Same position as above. Do 1-3 repetitions as above, then inhale and press the carriage out. Hold
the carriage out, exhale and bend the body forward from the waist trying to keep the hips over the
heels. Inhale keeping the carriage out, and roll the body back up to a tall position. Exhale and pull
the carriage back in. Do again, but exhale and press the carriage out, hold 3 counts, inhale pull the
carriage back in, hold the carriage in and exhale while bending the body forward from the waist.
Inhale and roll the body back up to a tall position. Shift the weight to step back to the carriage with
both feet.
5. Advanced - Side Split w/ The Saw

Do 1-3 repetitions of a plain Side Split, then inhale and press the carriage out, hold the carriage out
and exhale to twist and bend forward reaching the little finger to the little toe. Inhale and bring the
body upright without moving the carriage. Exhale and still keeping the carriage out twist and
bend to the other little toe. Inhale and bring the body back up tall, exhale and return the carriage.
Repeat but, exhale and press the carriage out, hold 3 counts, inhale and pull the carriage back in. Hold
the carriage in and exhale while twisting and bending to reach the little finger to the little toe. Inhale
and lift the body back upright. Continue to hold the carriage in, exhale and twist and reach to the
other side. Inhale and lift the body back upright. Exhale and hold. Shift and step to the carriage.
Watch For
Watch to keep body weight forward, and weight equal on the feet. Ankles should not roll in or out. Low back should
remain still while doing the exercise. Pull equally with both legs. Avoid twisting with the hips or shoulders. Avoid
strain at the knees or in the low back.
R - 109
Split Series - Front Split
Fig. 1 (stretch) Fig. 2 (stretch)
Fig. 3 (stretch)
Fig. 1 (strength) Fig. 2 (strength)
Fig. 3 (strength)
R - 110
REFORMER
Split Series – cont.
Front Split Skill Level: Intermediate

Springs: 2
Reps: 3-5
Headrest: Up
Footbar: Up
Front splits work on stretching the hips and hamstrings, and strengthening the knees.
Stand on the carriage. Place one foot on the bar, weight on the toes. Foot should be in line with the shoulder. Bend
the knee and grab the bar with both hands. Worm the other leg out to a toe out position with the heel in the headrest.
Emphasis is on bringing the butt to the heel (front leg). Press the carriage out straightening the front leg. Bend the
knee and bring the carriage back in. Repeat 3 times. Then lift the hands off the bar and bring the body upright.
The front thigh should remain parallel to the floor. Hands can either extend out to the sides, shoulder height, or
hands behind the head. Press the carriage out and in 3-5 times with the leg only. Place the hands back on the bar,
worm the back foot back in then step down with the front leg. Repeat with the other leg.
1. For some clients the split exercises may aggravate knee problems. Omit if the exercise bothers the
knees, and adjustments to the position don’t fix the problem.
Watch For
Emphasis is on bringing the carriage back in. Watch to keep the front thigh level with the floor. Hips and
shoulders as even and “square” as possible. Keep the front knee in line with the shoulder, no wobbles at the
knee. Keep the heel lifted while moving the carriage. Breath Naturally.
R - 111
Split Series - Thigh Stretch
Fig. 1 Fig. 2
Fig. 3 Fig. 4 (ending stretch)
R - 112
REFORMER
Thigh Stretch Skill Level: Intermediate

Springs: 2
Reps: 3
Headrest: Up
Footbar: Up
The purpose of this exercise is to stretch the Hip Flexors and open the front of the thighs.
Kneel on the carriage with the feet against the shoulder pads, knees hip width apart. Place one foot on the foot bar,
weight on the ball of the foot. Hold the bar with one hand on each side of the leg. Press the hips forward towards the
bar to open and stretch the front of the thigh. Try to sit the butt on the heel. Push the carriage out with both legs into
a split. Return forward, pressing the hips to the bar. Repeat 3 times. The emphasis should not be on going out into
a split position, but on coming forward bringing the hips toward the bar.
1. More Advanced Variations to Finish:
a. Lift one hand off the bar and reach up and back into a slight backbend for a deeper stretch.
Do this with one arm on one repetition, the other arm on the next repetition, and both arms on
the third repetition.
b. With one or both arms overhead, side bend towards the leg on the bar, while pressing the
hips forward, for a deeper stretch through the hip and abdominals.
1. This exercise can be done right after the Front Split. Do one side of the Front Split, then lower the
back knee to the carriage and do the Thigh Stretch. Repeat the Front Split, then Thigh Stretch on the
other side.
Watch For
Emphasis on bringing the carriage in. Ankle, knee, & hip alignment correct on both legs. Legs placed
shoulder-width apart. Stretch through the front of the thigh. Hips as “square” as possible throughout.
Breath naturally.
R - 113
Split Series - Russian Split
Fig. 1 & 3 (part one) Fig. 2 (part one)
Fig. 1 & 3 (part two) Fig. 2 (part two)
Fig. 1 & 3 (part three) Fig. 2 (part three)
R - 114
REFORMER
Russian Split Skill Level: Intermediate

Springs: 2
Reps: 3-5
Headrest: Up
Footbar: Up
This exercise is good for knee strength and stability. Also balance and control.
Part One
Stand on the carriage, facing the shoulder pads. Place the hands on top of the shoulder pads. Take one foot and
place it on the foot bar behind the body. Place the foot in a toe out position across the corner of the bar. Hop the
front foot into the headrest until the toes are level with the front screws of the Reformer. Bend the front knee and
push the carriage out. The front thigh should be horizontal to the floor, knee over the ankle. Back leg remains
straight throughout the exercise. Use the hands only for balance, not to move the carriage. Working the thigh,
straighten the knee to press the carriage out as far as can be controlled. Bend the knee to pull the carriage back in.
Be sure that the knee does not go past the ankle. Repeat 3-5 times.
Part Two
Then, lift the hands off the shoulder pads and bring the body to an upright position. Hands go behind the head.
Hold the front thigh level to the floor, knee over ankle. Repeat, pressing the carriage out and in with the front leg 3-
5 times. Place the hands back on the shoulder pads.
Part Three
Hop the front foot farther out on the headrest and bring the carriage all the way back in, straightening both legs.
Keeping both legs straight, push out to a split, and return the carriage 1-3 times. Hop the front foot out of the
headrest first, then take the back foot down off the bar to change sides.
Watch For
The front knee never goes past the front ankle. Keep the hips still as the carriage moves in and out. Thigh
stays horizontal to the floor. Avoid wobbles at the knee. Hips and shoulders “square” to the front while
moving the carriage. When the hands lift off the shoulder pads, the body should be in an upright position.
Hips may open to stretch in the split but should square back up to pull the carriage in.
R - 115
Recommended
Resources
Centerworks® Pilates Institute

210 N. Washington, Box 3526
Wichita, KS 67201-3526
Studio Tel: (316) 265-9700

Toll Free: Phone & Fax: 1-877-874-7578
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PILATES ART - Limited Edition, Bronze Sculpture
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This work was commissioned by
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the first Annual PMA Pilates Day. Studio Phone (316) 265-9700
email: aliesa@CenterworksPilates.com
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THE REFORMER

Mind-Body Movement in the Joseph H. Pilates Method

This book is intended for personal use only.

Copyright ©MM by Aliesa George & Centerworks® Pilates Institute - http://www.CenterworksPilates.com

Guidelines/Recommendations for Developing Workouts Using The System ....... R-3

The SYSTEM – Beginner Exercises Developed by Joseph H. Pilates

I. Each Client is a unique individual. Plan their workout program accordingly.

Fig. 2 (1-toes) Fig. 3 (1-toes)

Fig. 2 (2-arches) Fig. 3 (2-arches)

Fig. 2 (3-heels) Fig. 3 (3-heels)

Fig. 2 (4-tendon stretch) Fig. 3 (4-tendon stretch)

Footwork 4 – Tendon Stretch

Fig. 1 (start and finish position)

Fig. 1 (front view)

Fig. 1 (side view) Fig. 2

Fig. 1 (front view) Fig. 1 (side view)

Fig. 2 (side view) Fig. 2 (front view)

Leg Circles Skill Level: Basic

3. For clients with knock-knees, work with the legs parallel.

Fig. 1 Fig. 2 (side view)

Fig. 2 (front view) Fig. 3

Coordination Skill Level: Beginner

The purpose of this exercise is explained in it’s name.

4. For intermediate/advanced clients beats can be added to the open/close.

Photos not available at this time.

Photos not available at this time.

Fig. 1 & 7 ( start and finish position) Fig. 1 (front view)

Rowing III –(From the Chest) Skill Level: Intermediate

2. Omit the exercise, or do without straps if a client has shoulder problems.

Rowing IV Skill Level: Intermediate

2. Omit the exercise, or do without straps if a client has shoulder problems.

Fig. 1 (side view) Fig. 1 (front view)

Fig. 2 (side view) Fig. 2 (front view)

Rowing V - Shaving Skill Level: Intermediate

This rowing exercise is to strengthen the Triceps.

Fig. 1 (front view) Fig. 1 (side view)

Fig. 2 (side view) Fig. 2 (front view)

Rowing VI – The Hug Skill Level: Intermediate

This exercise is to strengthen the Chest and Back.

Long Box Series I – cont.

Pull Straps I Skill Level: Beginner/Int.

This exercise is to strengthen the back, and stabilize the shoulders.

2. Teach the arm movement without the straps first.

Fig. 1 (side view) Fig. 1 (front view)

Fig. 2 (side view) Fig. 2 (front view)

Long Box Series I – cont.

Pull Straps II – The T Skill Level: Beginner/Int.

2. Teach without straps.

3. Teach with hand-weights.

Fig. 3 (side view) Fig. 3 (front view)

Backstroke Skill Level: Intermediate

3. More Advanced – Reverse the exercise.

Fig. 3 & 5 & 7 Fig. 4 & 6 & 8

Teaser Skill Level: Int./Advanced

Advanced Arm Variations

Long Stretch Skill Level: Beginner/Int.

Down Stretch Skill Level: Intermediate

Up Stretch Skill Level: Beginner/Int.

Elephant Skill Level: Basic

Arabesque I Skill Level: Int./Advanced

Arabesque II Skill Level: Int./Advanced

Photos not available at this time.

Arabesque III Skill Level: Advanced

Long Back Stretch Skill Level: Intermediate