2-3 Springs footbar middle to high for optimal safety non skid at the base of carriage.
Sitting on base of carriage facing foot of reformer balls of feet on footbar in parallel or pilates V hands grasp below the base of carriage trunk and neck are flexed with body in a c curve position feet plantar flexed.
begin with knees flexed into chest, keeping body in c curve position exhale to deepen abdominal scope and extend knees then dorsiflex the ankles. inhale to plantar flex then bend knees back to start position
contraction of deep abdominals lower extremity alignment
elevated scapula holding breath
Body position – hands back spine lengthened in neutral, hands back on shoulder rests, arms out upright sitting, arms out in front,m to the side or above head. Twist hips flexed >90 degrees with spine in neutral, arms out to side torate spine with leg extension
add flossing of nerves by flexing neck while plantarflexing ankles and extending neck while dorsiflexing ankles.
May sit against box or 55cm ball for support.
Abdominals, quadriceps, abductors, heels high → calves, glutes,
Core stability, postural education and strengthening, leg axis, weaknesses legs (shin splints, calf pain, ankle instability, flat feet…)