- Difficulty: Intermediate
- Equipment Needed: Reformer, Sticky Pad (I love using the Contrology Reformer.)
- Reps: 3-5
- Warning: Not ideal for some back issues.
- Questions: Contact us here
Tendon Stretch Prep on the Reformer
Tendon Stretch on the Pilates Reformer can be very scary for almost everyone the first time you do it. This Tendon Stretch Prep will have you getting used to letting your head hang low, letting your heels dig deep and your center lift tall. All while keeping your springs closed. If you have tight hamstrings, or a tight lower back, give this a try in place of the Tendon Stretch. One day you’ll feel confident and ready to keep those hands on the footbar and move that carriage in and out. Until then, enjoy this prep and focus on your two-way stretch.
Reach your heels down, ribs up while leaving your neck long.
With two heavy springs on you’ll set up as if you are going to do the Tendon Stretch. Have a sticky pad on the edge of the carriage. Place your heels off the carriage. It’s easy to do more than your heels but keep it to just your heels. Place your hands on the footbar, lift your center up, head down. I know you want to look forward but don’t. Look towards where your legs meet. Keep that neck long. For safety make sure your thumbs are with your fingers. Hug your legs tight together, reach your heels down and lift your lower ribs up.
The Tendon Stretch requires you to keep everything from your setup as you move the carriage in and out. For this prep keep everything from the set up but instead of moving the carriage keep it closed and move one arm forward placing your fingertips on the carriage. Then take your other arm and do the same thing. Without looking forward place your hands back on the footbar. Repeat. The goal is to learn how to keep your legs straight, your heels down and your ribs up. One day, try to move the carriage with your hands on the footbar.
Tendon Stretch on the Reformer
Tendon Stretch on the Pilates Reformer is one of my favorite exercises in Pilates. It challenges your endurance and makes you face any fears you have of falling. When I do Tendon Stretch, I like to think I am on a swing. You can’t go further forward than you can go back. There is a rhythm in Tendon Stretch. And, it might be a smaller range of motion than you think. As you practice this exercise, feel free to try it out on the Wunda Chair first. When you do Tendon Stretch on the Reformer, have fun! Don’t make it so hard.
Keep your heels reaching down and hug your hips, especially on the in.
Place two heavy springs on the Reformer (ideally on the outside so that your feet can be in the middle and not press into the springs). Place your heels off the carriage. Ideally, this exercise is done parallel but feel free to try it with a slight turnout if you need it to connect to your seat. Place your hands on the foot bar with your thumbs next to your fingers so you don’t accidentally pull the bar up. Lift your center up, reach your tailbone down and allow your head to hang and gaze through your inner thighs. It’s tempting to look forward as you press the carriage out.
Reaching from your back, lifting up through your ribs, press the carriage out and then as you lift your ribs, dig your heels and reach from your back pull the carriage closed. Then without breaking repeat 3-5x. Your hips should not go past your foot bar. You want to be mindful that the amount of time you spend going out your spend coming in. It’s easy to go far and fast going out and then you’ll struggle to come in. Or, to take your time going out and ride the springs in. Make the out and in even. Keep your heels reaching down the whole time, especially on the in.
Be sure to check out more of my online Pilates Reformer exercises. I want to help you continue your Pilates Reformer training!
