- Difficulty: Advanced
- Equipment Needed: Reformer (I love using the Contrology Reformer.)
- Reps: 3-5
- Warning: Not Ideal for some shoulder issues.
- Questions: Contact us here
Rowing 2: 90 Degrees on the Reformer
Rowing 2 in Pilates on the Reformer, also known as 90 degrees or Flat back, is one of the hardest ones. I think anyways. It’s very easy to pull from the wrong places. But the magic in Rowing 2 happens when you keep those arms connected to your back and lean from your center and not pull on the straps from your biceps. Like Rowing 1 you should actually learn this one after learning 5 & 6 then 3 & 4 and finally 1 and 2. Take your time adding these into your practice and they’ll give you a lot of benefits.
Controlling the carriage is the hardest part of the Rowing series.
From Rowing 1 sit tall, bend your elbows and lift your arms to the level of your shoulders. Fingers long and together, palms facing your. Even though it’s often called 90 degrees have the angle at your elbows be a little bigger than that. Your legs are still hugging together between your shoulder rests.
Without dropping your elbows, lean back with a long tall back. Then sit up and lean forward reaching your arms long and forward. Then round over your legs and press your arms down towards the floor and back towards your springs. Hook your thumbs and lift your arms up and up and up and then circle them around and sit back up and repeat 3x. If you cannot hook your thumbs don’t worry. Reach your arms as close as you can towards each other behind your back with straight arms. Then if you have to bend a little to hook your thumbs you can. Or, just try to reach your arms to each other and then lift them up, circle them around over your legs and repeat 3x. Keep your whole palm pressing into the handle throughout the movement, you will be able to stay connected to your back.
Be sure to check out more of my online Pilates Reformer exercises. I want to help you continue your Pilates Reformer training!
