Footwork Tendon Stretch Variations on the Reformer

In this tutorial, feel the best parts of this Tendon Stretch variation and some other versions and feel the differences between external & internal rotation.

  • Difficulty: Advanced
  • Equipment Needed: Reformer
  • Reps: 3-5 of each variation
  • Warning: Not ideal for some knee or hip issues.
  • Questions: Contact us here

Footwork Tendon Stretch Variations on the Reformer

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Tendon Stretch in Pilates, there are several. One of them happens during Footwork on the Pilates Reformer. And, it's one of the best ways to discover the connection to your down-stretch or down-reach. It's less of a stretch and more of a connection exercise. So, definitely do your best to not juice out all the inches of the stretch. Instead, focus on where you're reaching your heels from. In this tutorial, I'll show you the best parts of this Tendon Stretch variation and also some other versions that help you feel the differences between external and internal rotation and more!

Do all the rotation from where your thigh meets your hips. Then reach.

Normally you would do this exercise on 3 or 4 heavy springs. For this variation do it on 2 springs. Place the balls of your feet on the foot bar and heels together. Your shoulders should be wide on your back. Your low ribs on the carriage. Pelvis long, no tipping in either direction. Press your arms into the carriage. Press yourself out to straight legs without locking your knees.

Lower your heels while they hug together. Then press your heels apart. The balls of your feet will feel pigeoned toed. Lift the heels up and from your outer hips and inner thighs hug your heels back together and repeat 3-5x. Then reverse. Lift your heels and separate them lower them down and hug them together and lift them back up. Repeat 3-5x. It's super important that you move from where your thighs connect to your hips and not from your knees or ankles. The flex and point in Pilates are important to connect more to your seat. The internal and external rotation help teach your body how to do it while reaching. Notice how your practice feels after you take some time connecting your thighs to your hips in this variation while you do the rest of your Reformer practice.


Be sure to check out more of my online Pilates Reformer exercises. I want to help you continue your Pilates Reformer training!

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