Continued from Stott Pilates Based Rehab Reformer Post-Rehab Workout Phase One
BEFORE MOVING beging to EXHALE and THEN execute the movement.
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.
Front Rowing
Seated on block, platform extender or shortbox: 1/2 -1 spring. Watch for tension in the neck as this translates down the entire spine. Keep a long spine and in neutral.
Plow- watch for extension caused by pulling too far back. Offering – keep the hands in line of sight ie not too far back = extension. Triceps – same again. Punches: cross the straps. Short Range of Motion.
Long Box Facing Pulleys 1/2-1 spring Watch that the sacrum does not pivot or tilt.
Can cross ankles and bend knees to take pressure off the lower back. This doesn’t work for me. Activate the gluts and use a thin pad under the hip bones.
Breast Stroke Prep: Hands on outside of the Shoulder Rests. Chest on the box. Lengthen the neck and upper back to look through the hole in the box. Head may rest on the reformer. Exhale and then begin moving from the mid back region and come into neutral. For many of us this is an extension. One flat line from back of head to feet. Inhale at the top and then exhale and focus on sequentially rolling the upper spine back to start. Repeat this 4 times. If there is no lower back discomfort, continue.
Plow: Grab the ropes and crawl the hands up only as far up as you can keep the shoulders open ie not rounded forward. In/Ex into neutral position. In to slide the shoulders down and bring the hands under them and ex as you pull back towards your hips. In to bring your hands under the shoulders and ex back to start. Stay in neutral until final rep and return to start.
Triceps as above.
