Tree on the Reformer
Tree! Also known as Climb a Tree on the Pilates Reformer is such a fun and challenging exercise. I was never great at climbing real trees as a child but this exercise really allows you to challenge so many parts of your body at once. You’ve got two legs reaching in different directions, a round spine to back extension and back to a round spine and then there is the whole thing about maintaining square hips! The more you can remember to stand on your leg that is under the strap and reach for your leg from your back the more successful you will be in this exercise.
As you walk down your leg your leg channel your Roll UP on the Mat.
Your Reformer will have two springs on for carriage stability. Place one leg under the straps and bring the other leg close to you. Sit tall and whole the back of your leg as you straighten and bend 1-3 times to help you lift taller and stretch the back of your leg. Walk your hands up to your ankle reaching from your back and round your spine bringing the crown of your head to your knee. Double check your hips are square. As you walk down your leg your leg channel your Roll UP on the Mat and if you can continue to walk down into a full extension go for it. Then walk back up to your ankle rounding your spine, leaving your stomach on the box and pull your head towards your knee. Repeat 2 more times then switch legs and repeat on the other side.
After you have been finding the full extension for a while with strength and are able to come out of the backbend to find your long round spine again, you may add in the stretch and the leg circles. For the stretch find your full backbend and then reach under the frame of the Reformer to get a good stretch. Then without throwing yourself up round up and walk up your leg. If that goes well walk down and place your hands on the floor in a full backbend. Press into your hands and then circle your leg three times in each direction. Be sure to repeat on the other side.