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Tendon Stretch Prep on the Reformer

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  • August 2, 2021
Tendon Stretch Prep on the Reformer - Online Pilates Classes'
  • 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!

By lesley.logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

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SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

PINK PONY

Online Mat & Reformer Pilates Class Descriptions:

Let's talk Horseback? Its not an exercise you might know if you only do the Mat. So when you see Horseback think Spine Stretch Forward. However, both exercises look possible when you see them. Only to be discover there are many many layers. On the Mat we'll focus on what Spine Stretch forward reveals we need to work on and what we might be ready for. On the Reformer Horseback is a revealer exercise. Its not one you go slow on. And, it definitely shows where we have work to do!

See you in class,
xx-LL

MAT EQUIPMENT NEEDED: Your awesome self and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.


UNDER THE SEA

Online Mat & Reformer Pilates Class Descriptions:

This week’s theme is water named exercises - swan, swimming, seal, and crab. Here’s what’s awesome about these exercises - you learn swan before you learn swimming, and you learn seal before you learn crab. So, when it comes to swimming or crab, you can always replace it with swan or seal as you build yourself up to swimming and crab. And you may be able to practice the crab exercise today if it’s not in your regular practice because we’re going to break it down.

On the reformer, there are swan and swimming exercises, but no seal and crab exercises. However, there are exercises that are similar, and there are exercises that can support you so you can practice seal and crab exercises. Maybe even give it a go after your reformer practice to see how it helps!

Mat Prop: Magic Circle
No props for the reformer.

See you in class,
Christine

BUILD IT UP

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are extra excited for this month’s theme: Build It Up! It’s the perfect theme to meet you where you are in your practice.

We’ll start each exercise by doing a few reps of a basic version of the exercise, then we’ll gradually build into the full expression by adding more pieces. We are giving you options to work on any version you feel confident with, so you can find the best version for your body this month. How cool is that?

Props needed:
Mat: No props needed
Reformer: Reformer box and pole
Tower: No props needed
Chair: Reformer box, foam roller is optional

See ya in class,
xx-LL ????

IT TAKES 2!

Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

Yaasss, it does take 2 to make a thing go right! This month, we’ll only be doing 2 reps of each exercise on the Mat, Reformer, Wunda Chair, and Cadillac/Tower. This is such a fun challenge for our bodies. Have a towel nearby because we’re gonna’ work up a sweat!

Props needed:
Mat: Magic Circle
Reformer: None
Tower/Cadillac: None
Wunda Chair: None

See ya in class,
xx-LL

UNDER THE SEA

Online Mat & Reformer Pilates Class Descriptions:

This week’s theme is water named exercises - swan, swimming, seal, and crab. Here’s what’s awesome about these exercises - you learn swan before you learn swimming, and you learn seal before you learn crab. So, when it comes to swimming or crab, you can always replace it with swan or seal as you build yourself up to swimming and crab. And you may be able to practice the crab exercise today if it’s not in your regular practice because we’re going to break it down.

On the reformer, there are swan and swimming exercises, but no seal and crab exercises. However, there are exercises that are similar, and there are exercises that can support you so you can practice seal and crab exercises. Maybe even give it a go after your reformer practice to see how it helps!

See you in class,
Christine

MAT EQUIPMENT NEEDED: Your awesome self, Magic Circle and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.


SUMMER SUMMER SUMMERTIME

Online Mat & Reformer Pilates Class Descriptions:

Summertime brings all types of fun activities such as paddle boarding, hiking, biking, swimming and more! This class will focus on some of the strength needed for these activities. Mindi loves paddle boarding, so she will show you some of the exercises that help her with that activity! Let's work the whole body and have some fun with Summertime!

Mat - stretch band or leggings to use as a stretch band
Reformer - no props

See ya in class,
Mindi

SUMMER SUMMER SUMMERTIME

Online Mat & Reformer Pilates Class Descriptions:

Summertime brings all types of fun activities such as paddle boarding, hiking, biking, swimming and more! This class will focus on some of the strength needed for these activities. Mindi loves paddle boarding, so she will show you some of the exercises that help her with that activity! Let's work the whole body and have some fun with Summertime!

See ya in class,
Mindi

MAT EQUIPMENT NEEDED: Your awesome self, stretch band or leggings to use as a stretch band and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.


HAPPY FEET

Online Mat & Reformer Pilates Class Descriptions:

During our lives, our feet carry us up to 100.000 miles (160.000 km)! I would say "Great job!". Unfortunately we often don´t give them the attention they deserve. Joe Pilates saw the importance of foot strength and mobility and invented special appartuses and exercises like for example Foot Corrector and Footwork.

In this week's classes on Mat and Reformer we are going to focus on integrating our feet in our routines. With strong feet that are mobile and stabilizing we gain a healthy posture, a better circulation and good connection to our Thass! Lets get started.

Mat Props: Mat, firm small ball (for example tennis ball), small towel
Reformer Props: Magic Circle, 2 Yoga blocks (both not absolutely necessary!)

See you in class,
Yasmin

BREATHE IN, BREATHE OUT

Online Mat & Reformer Pilates Class Descriptions:

Wondering when to breathe in an exercise? If you're new to Pilates I don't love to overwhelm you with instructions on how to do an exercise, what to focus on AND when to breathe. So, if you're brand new please don't let the breath cues overwhelm you. Please just keep breathing. If you've been doing Pilates for a while, this week focus on your breath. Does it help you get more out of an exercise?

Also, if possible, breathe in and out through your nose.

No props needed.

See ya in class,
xx-LL

MAT EQUIPMENT NEEDED: Your awesome self and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.


TREE HUGGERS UNITE

Online Mat & Reformer Pilates Class Descriptions:

Tree & Hug a Tree are 2 of my favorite Pilates exercises! They both have fun variations, promote amazing posture, and help us feel more powerful every time we do them. Let’s increase our connections to these 2 faves!

You’ll need a Magic Circle. A ball or a pillow can be used as a substitute.

See you in class,
Tami

UP, UP, & AWAY

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are all going to feel like Super Humans after this month!!

Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL