1-2 springs non skid or pad on frame under hands
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
Exhale to flex hips, bringing knees up towards hands. maintain neutral spine. inhale to extend hips allowing carriage to move towards foot of reformer past starting position.
At pull: shoulder flexion/extension; keep hips at >90 degrees, flex and extend shoulders single leg – extend other leg straight back. oblique variations both hands to one side knees aiming forward
change orientation on diagonal
increase space between hands and knees
Contraction of deep abdominals
Ease in neck and shoulders.
Flexion/extension of the spine,
Tucking of the pelvis
Poor shoulder organization of the spine,
Weight bearing of the hands
fingers out of the track
Lower abdominal fibres, disassociation of hips, core control, shoulder stabilization (post surgery/injury/scapula dyskinesia), neutral spine/postural control
Activation of the deep abdominal muscles and maintenance of a neutral lumbar spine; additional shoulder girdle and pelvic girdle stabilisation