Flashcards on Pilates Reformer Exercise Techniques
Pilates Reformer Exercise Techniques: A Student Guide
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Pilates - Exercises and Techniques
58 cards
Card 1
Question: What is the procedure for Exercise Modification 1 (OMIT LOWER AND LIFT)?
Answer: In two breaths: Inhale - extend knees and press carriage out; Exhale - flex knees and return carriage.
Card 2
Question: What is the procedure for Exercise Modification 2 (ON 4 BREATHS), including lower and lift?
Answer: In four breaths: Inhale - extend knees and press carriage out; Exhale - with legs extended, adducted, and laterally rotated, lower heels below the bar
Card 3
Question: What alternative arm positions are mentioned?
Answer: Hands on the carriage; hands holding low on the shoulder rests; arms long by the sides, palms down; hands in straps, elbows by the body or slightly be
Card 4
Question: What elements remain consistent in Footwork, Second Position, and Single Leg?
Answer: Supine starting position with a neutral pelvis and spine; arms by the sides or in straps; active scapular stabilization; specific foot placement accor
Card 5
Question: What is the starting position for supine exercises?
Answer: Supine, pelvis and spine in neutral, arms long by the sides, palms down; legs in tabletop position or parallel, depending on the variation; scapulae s
Card 6
Question: How do you position the body when seated upright facing the footbar?
Answer: Sit upright with a neutral pelvis and spine, facing the footbar, seated against the shoulder rests; legs crossed; elbows flexed and slightly behind th
Card 7
Question: What caution is mentioned regarding sitting on the edge of the carriage?
Answer: Do not sit with your back against the edge of the carriage; leave enough space for the sacral area to gently roll onto the carriage, not off it.
Card 8
Question: What are common foot positions on the footbar in different variations?
Answer: Heel on the bar aligned with the sit bone; ball of foot on the footbar; heels together, toes apart; toes gently pointed or dorsiflexed, depending on t
Card 9
Question: What are the main FOCUS points during the exercise?
Answer: Stabilize the pelvis and lumbar spine in a neutral position; stabilize the rib cage and scapulae; fully extend the legs without locking the knees; mai
Card 10
Question: What is recommended for engaging the vastus medialis?
Answer: It is often necessary to encourage the vastus medialis to properly track the patella.