27 Nov

Achilles Stretch

Setup 1-2 medium springs, pedals together or split, optimal safety, feet placed beyond path of pedal, hands holding onto handles, place pad under knee Body Position Standing facing chair hands holding handles. Ball of one foot on pedal, tibial tuberosity (notch on the top of the shin bone) of same leg against the edge of […]

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27 Nov

Leg Pull

Set Up/ Body position Long sit position, shoulders and elbow extended, shoulders over hands legs extended lift pelvis, reaching soles of feet toward floor until trunk supported with only hands and feet in contact with the floor. neck in comfortable position Movement/Breathing Inhale reaching one leg out and lifting it towards ceiling by flexing, maintain […]

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27 Nov

Standing Leg Pump

Setup 1-2 medium springs pedals together or split set so challenging but able to maintain balance. Body Position Standing erect hands holding handles one foot on pedal, ball of foot opposite foot on floor Movement/Breathing Facing front exhale to push down on the pedal ,extending the hip and knee. Inhale to slowly return to the […]

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27 Nov

Thigh Stretch

Setup 2 light springs attached to wooden dowel Body Position high kneeling hands holding the dowel Movement/Breathing maintaining axial length, engage the abdominals and pelvic floor and inhale to hinge back from the knees. press down through the dowel to organise the shoulder girdle, maintain width across the shoulders. exhale to return to starting position […]

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27 Nov

Teaser Tower Bar

Setup Tower bar sprung from above with light springs Body Position supine beneath the tower bar hands on the tower bar, arms extended overhead knees and hips flexed, feet on table Movement/Breathing Teaser prep1 – inhale to prepare. exhale and hollow through the abdominals, curling up through the head neck and shoulders, rolling the spine […]

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27 Nov

Short box series

Setup Safety: All springs in place short box on carriage shoulder rests Body Position Seated atop the box, facing foot of reformer arms folded across chest feet secured beneath footstrap legs extended with pelvis and spine in neut Movement/breathing Round back – exhale and begin segmental roll down through the pelvis until in spine flexion. […]

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27 Nov

Reverse Abdominals

Setup 1-2 springs non skid or pad on frame under hands Body Position Quadruped knees 1-2 inches away from shoulder pads hands on frame, slightly in front of shoulders spine in neutral. shift body weight forward so that hands are above shoulders putting body in a parallelogram position Movement/Breathing Exhale to flex hips, bringing knees […]

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27 Nov

Quadruped

Setup 1/2-1 springs Footbar down Body Position Quadruped facing foot hands on base of frame, shoulders approximately over hands, spine in neutral hips and knees at 90 degrees feet between shoulder rests or against shoulder rests Movement/Breathing Hip flexion/extension maintain shoulders over hands. inhale to extend the hips , oppressing carriage back maintain a neural […]

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27 Nov

Long box Swan

Setup Reformer, 1 Spring, Footbar down, Long box on carriage, prone position on box Movement /Breathing Prone on box hip joint or mid thighs at edge. Balls of feet on inside of frame, upper body bent over long box, arms outstretched overhead (hanging over the top edge of the long box), inhale: prepare and lift […]

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27 Nov

Intersection Syndrome

Intersection syndrome is a common overuse syndrome of the distal forearm, on the thumb side of the wrist/hand in the first (area of abductor pollicis longus and extensor pollicis) and second (extensor carpi radialis longus and extensor carpi radialis brevis) extensor compartment (Montechiarello et al., 2010). Function: Important is to differentiate between an actual intersection […]

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