This post is meant for people that have the Rehab Reformer. That probably means you are a teaching professional. If you’re not, check with your surgeon or physiotherapist before attempting any of them. You have to be post rehab which means you’re done with your physio and looking for a way of going further.
If you’re interested in the workout, print it out and take it to your surgeon (assuming he knows what Pilates is). Your best bet is to have your movement specialist have a look at it and let them yeah or nay it. Then you need to find a Pilates Reformer professional that is trained in Stott Pilates and has the Injury and Special Populations certification.
And now the workout:
Warm up for 10 minutes preferably with some form of cardio.
Stott Pilates based Modified Reformer Workout Phase 1 Post Rehab
Regardless of the exercise, start the exhale BEFORE the move. Watch for counternutation in an apparent non-moving pelvis.
Footwork (2-3 springs) using the jumpboard and platform extender over the springs. Allows client to easily position themselves on the reformer.
Keep the feet parallel to the knees. You’ll be pretty high on the jumpboard. Modification: add hamstring extensor straps if additional support is necessary. Also helps to contract the hip flexors.
Watch the ROM when you press out. Keep a little bend in the knee to protect the lower back. If necessary, change the ROM to Mid Range.
Foot positions: parallel, heels together toes apart, Lift heels- press out- return and lower heels, high half toe- lift the ankle to neutral and press out, lower and lift- press out with heel on jumpboard, lift and lower heels twice, return and repeat.
Second Position: 2-3springs. Parallel, Lateral and Medial.
Single Leg: 1-2 springs. Hamstrings extension straps. Table top legs – one side then the other. CAUTION: Alternating legs in TT. Any unilateral work challenges the multifidi. Get hands on to make sure that there is no shearing or rotating. Unilateral work has the benefit of working the rotators without actually rotating. Caution: Bicycle- extending the leg can cause extension of the lumbar spine if the client isnt’t strong enough, Sleeper- side lying with foot high and on the edge of the jumpboard. NO hamstring extension straps.
Midback Series: 1-2 springs. Legs resting on Footbar in top position. May need to go down one level. Legs can also be supported with hamstring extension straps. Watch the neck and back here. There is a possibility of uneven movement causing shearing in the Lumbar spine.
Triceps, Straight down, 45 degrees out, out to side, circles in both directions.
Back Rowing: seated on the Long Box. Watch out for counternutation. and tension in the neck. This will translate down the entire spine.
Open elbows, plow, triceps, biceps- start with elbows lowered, cross straps and do punches.
Side Arm work: seated on a block with legs crossed OR seated in Heroes pose ( use a bolster or block if knees are a problem. 1/2 spring
Internal rotation, Adduction, External Rotation, Abduction. This is unilateral work. Watch the sacrum.
Side Twist: Caution. 1/2 spring. Seated on a block, the short box or bolster. Start moving through ROM before adding the straps. At first, start from a lengthened back turned to the pulleys and exhale- then move to face forward. If you don’t know how your patient/client is going to react, keep your foot on the reformer so that you can take the weight immediately. Then a very small ROM. Focus on lengthening the spine up. Absolutely no discomfort in the Lumbar spine.
To be continued …
