1/2-1 springs Footbar down
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
Hip flexion/extension maintain shoulders over hands. inhale to extend the hips , oppressing carriage back maintain a neural spine. exhale to flex the hips pulling carriage back in. shoulder flexion/extension. maintain hips or knees and inhale to press back through souers until flexed to approximately 45 degrees maintain neutral spine. exhale to extend the shoulders pulling cradle back in. may modify breathing as necessary. combined movements maintain shoulders over hands inhale to extend the hips,pressing carriage back keep hips extended and press back through the shoulders. exhale to flex the hips pulling knees back under hips. extend the shoulders pulling carriage back in. may modify breathing as necessary.
Greater springs for more core challenge.
Increase shoulder range for more challenge.
Move upper body towards left or right to go into “side crunch@
Axial elongation shoulder organisation
Contraction of deep abdominals ease in neck and shoulders → crunch the tummy
Dropping through pelvis
Unstable, extending spine on pushing out or flexing on return
Lifting of lower legs off the carriage
Disassociation of hips and shoulders from a stable trunk
Abdominals, shoulder stabilizers, core muscles
Core stability, shoulder stability and postural control → scapula setting, hypermobile spine
Spine alignment in coordination with core control, shoulder and pelvic girdle control whilst sliding backwards and forwards on the slay of the reformer