Running on the Pilates Reformer can be considered a "cool down" but I like to think of it as a "check-in." And that is because after Running you still have Pelvic Lift, the Control Push-Ups, the Split series and Russian Squats! Unless you are ending your session at Pelvic lift, it is no cool down. Rather, it's a great way for you to see how has my body connected more to itself since Footwork? What's still tight? What is still disconnected? What's better? And then, use the rest of your session to connect more where you need, stretch what still needs attention and strengthen what requires a bit more attention.
Press into the foot with the heel up and connect more to your seat.
Laying on your carriage with the same springs you used for Footwork, usually 3-4 heavy springs, place the balls of your feet on the bar parallel and together. Press your arms down into your carriage without scrunching your shoulder blades together. Allow your heart and low ribs to connect with the carriage. Have a natural curve in your lower back. Wrap your outer hips together and feel your center connect without tucking your pelvis. Press your legs to straight.
Lift one heel up and lower the other heel down. Be mindful that you do not hang off the foot of the heel that is down. Instead, press into the ball of the foot where the heel is up and the knee is bent. This will allow you to connect to your seat more and maintain a pelvis that is not going side to side. Then, lift both heels up and together and then lower the opposite heel. Again, its not about stretching your calf or tendon. It's about working the connection of your legs to your body and checking into your body to see how connected you are since you began your Reformer workout. Lift both heels up and together and switch again, repeat 5-10x.
Be sure to check out more of my online Pilates Reformer exercises. I want to help you continue your Pilates Reformer training!