The Pilates System: Rowing Series on the Reformer, Part 2

The Pilates System: Rowing on the Reformer, Part 2

Thanks again to the lovely Lesley Logan for collaborating with me on this YouTube video series.

If you missed last week's post – the first installation of this series – you can view it here.

Over the course of 3 posts we'll take a closer look at the 6 exercises which make up the Rowing Series on the Reformer:

The 6 Rowing Series exercises as they appear in the order of the Pilates Reformer exercises:

  • Rowing 1: Into the Sternum
  • Rowing 2: 90° 
  • Rowing 3: From the Chest
  • Rowing 4: From the Hip
  • Rowing 5: Shave
  • Rowing 6: Hug

So for this week's video collab we'll look at the middle 2 exercises in our Rowing Series.

Rowing 3: From the Chest

The Pilates System: Rowing Series on the Reformer, Part 2

I find this Rowing exercise – From the Chest – to be a choice nugget of Pilates goodness.

It's just so perfect.

The support you receive from the straps helps to lift your tall back up and forward. And next there's a brilliant moment where the support of the straps goes away and yet you must maintain your lift!

Twice. Twice this moment happens!

Our first moments of (albeit supported) Reach!

Let's unpack it:

  • Sit tall.
  • Reach arms straight out to eye level. Imagine the lower back lifts and follows the trajectory of your fingertips.
  • Keep the lift and reach into the handles toward the carriage, forward and down.
  • Lift the lower back and reach forward continuing arms all the way up overhead.
  • Pause.
  • Lift your chest and gaze. Lift your whole-self. This is the raison d'être of this exercise!
  • Keep the lift of the back and reach fingertips side to side in your periphery with control.
  • Repeat 3x.

Rowing 4: From the Hip

The Pilates System: Rowing Series on the Reformer, Part 2

Rowing 3+4 just may be my favorites of the Rowing Series. Keep a long lifted body as you reach first toward your heels and then forward and all the way up to the same finish as Rowing 3.

Challenge yourself further by holding the carriage still on your journey to the upright position.

Enjoy!

  • Sit tall with hands on the mat beside you.
  • Lift and round over the lower body as you reach your fingertips along the mat and forward.
  • Reach below your heels if possible.
  • And now for a wonderful moment of foreshadowing. Use your reach a là Swan on the Barrel and bring the entire torso upright with arms overhead.
  • Pause. Keep the lift and S-L-O-W-L-Y reach fingertips side-to-side in your periphery. Don't rush this moment!
  • Repeat 3x.

Enjoy this short tutorial collaboration.

Thanks for watching!

Wanna see more video collabs like this one?

Suggest your favorite exercises in a comment below!

And here's where to find me in 2018

The Universal Reformer: A Tutorial on the Side Splits

The Universal Reformer: A Tutorial on the Side Splits

For Corrie

Full disclosure: Side Splits on the Reformer has never been a favorite.

While not as formidable as exercises like Snake Twist and the Neck Pull, Side Splits has always felt a bit scary and precarious for me.

And I think I know why…

I've just completed the bulk of my Reformer workout. I'm wrung out. Sure I've been lying down for a bit. Thanks to Joe Pilates' order of exercises, I've used Running and Pelvic lift to bring myself back to center.

What a great time to stand up on the Reformer???!

#not

The Series of 3

Side Splits is the first exercise in a series of 3 splits. Stay tuned for future tutorials on Front Splits and Russian Splits (If I am truly feeling generous – and brave – I'll upload a video on the 4th split exercise we have, the Big Splits also called the Grand Écarté).

But I'm getting ahead of myself…

Side Splits on the Reformer

At first glance this exercise comes out of nowhere. It's an exercise that makes me think “Hmmm, how is this exercise like all the others?”

Lest we forget our mantra:

The Universal Reformer: A Tutorial on the Side Splits

Upon closer inspection, the Side Splits is a full-on powerhouse power move.

Now into the standing portion of our hour-long workout, soon we'll need to walk out of the studio and into our daily life. Thanks, Joe Pilates for an amazing send off!

Let's not get distracted by the split maneuver. Remember our primary objective is to close the springs with control.

And the action of the Side Splits makes us have to  – literally – pull ourselves together.

Side Splits Step-by-Step

Use 2 springs if Side Splits is a new exercise for you. Ultimately you'll do the exercise on 1 spring.

  • Step up onto the carriage 1 foot at a time.
  • Place 1 foot onto the frame of the Reformer.
  • Keeping the carriage closed, work your foot on the carriage (heel-toe) across to be in front of the shoulder rest and directly in line with your foot on the frame.
  • Press your feet into the Reformer and lift in and up in your center.
  • Press the carriage out and hold 3 counts.
  • Bring the carriage in completely and hold for 3 counts.
  • Repeat 3 times.
  • Bring the foot on the frame onto the carriage and turn toward the springs to get to the other side.
  • Repeat on the other side.

What's this about an embellishment?

  • On the 3rd repetition hold the carriage open as you lower your body over your legs.
  • Roll back up to standing.
  • Close the carriage.
  • Repeat the embellishment with the carriage closed and then proceed to the other side.
  • On the other side you'll do a standing version of the Saw in the same manner: with the carriage open and then with the carriage closed.
  • More deets about these embellishments in the video…

Update: The Small Barrel Project

Today I am 15 days into my self-imposed posture intervention, the Small Barrel Project.

Wowza. Halfway there!

What amazing fabulousness has happened in week 2?

  • I've gathered more intel about the little twist in my body and how it's all tied into strengthening my weak side. Not new information but a new tangible experience of it.

Ah now I understand…

  • I've gained a new understanding of just how much work the center must do to effectively work the seat and open the hips. This will give me plenty to work on in the remainder of this challenge…
  • My neck is now happiest during my exercises. My neck is often annoyed that I am not perfectly postured in every waking moment. Well, at least I'm on the case.
  • I've found a delicious and unexpected Arm Chair moment on the Small Barrel: our old friend the Hug. I'm thoroughly enjoying the open-arms-out-to-the-side position: maintaining a strong anchored-into-the-barrel position with the barrel as a template for my upper back.
  • Most importantly I've noticed the Small Barrel exercises are a microcosm of the skills I work on in my Reformer workout: shoulder blades anchoring into the back, effective use of my seat, connecting to and stretching the sides of my body to my arms and hands, stretching the fronts of my thighs, working my weak side. Perfect your skills here and take them all around the studio. Again not a surprise, just a refreshing reminder.

#weonlyhaveoneexercise

Enjoy this short video.

Thanks for watching!

Wanna experience the blog live and in person? 

Here’s where to find me in 2017

The Universal Reformer: A Brief Tutorial on the Up Stretch

The Universal Reformer: A Brief Tutorial on the Up StretchThe Universal Reformer: A Brief Tutorial on the Up Stretch

For Jayne

Hello and welcome to a brief tutorial on my new nemesis exercise: the Up Stretch.

With all Pilates exercises, the more our body changes so does our experience of the exercises. Now with newfound control we can tackle deeper nuances of an exercise and peel away at the artichoke.

Recently, in a tutorial on the Backstroke, we looked at moving beyond the choreography of the exercise to examine how the exercise will best benefit our bodies.

Let's take a look at this same theme, now in the Up Stretch.

What makes a successful Long Stretch Series?

The exercises of the Long Stretch Series encourage us to cultivate the lower body:

The Down Stretch exemplifies most clearly the “push-pull” aspect of the 2-way stretch. I find it to be a great help with all the other exercises in the series.

The Up Stretch is one of the more complex exercises in this series. Consequently the drive of the lower body feels much more tangible. It's almost an upside down Long Back Stretch.

Um…because it is…

Remember, the starting/ending positions of the Up Stretch are certainly helped by the Elephant.

Find an exercise in this series that speaks to you. Use it to perfect the others and see how you do.

And what about our old friend the Order of the Reformer Exercises? Help from Joe Pilates is always appreciated…

Be mercenary

To the casual observer, the choreography of the Up Stretch includes a moment when the carriage moves out and the hips lower toward the carriage.

Sometimes I wish I didn't have this idea in my head. Choreography has a way of hijacking the exercise, lessening its benefits.

What's really going on here?

Moreover, let's ask ourselves “What is this exercise doing for our body?”

Corrective exercise should serve our bodies well in LIFE – not just in the Up Stretch.

Enjoy this short video tutorial. 

Thanks so much for watching!

Wanna experience the blog live and in person?

Join me in December!

Upcoming Workshops

Thursday-Saturday December 1-3, 2016 Excel Pilates, Washington, DC

Join me for my post popular posts Live! and in person: On the Order of the Pilates Reformer Exercises (4 PMA CECs) and On the Order of the Pilates Mat Exercises (2 PMA CECs). I’ll be teaching my favorite Cadillac workshop: The Unsung Heroes and Progressions to Standing Arm Springs (3 PMA CECs) as well as a Mat class, private and semi-private lessons. Register today

Saturday December 17, 2016 LauraBPilates Studio, Raleigh, NC

In Raleigh we’ll have a full day of Pilates Continuing Education: private lessons and my favorite Cadillac workshop: The Unsung Heroes and progressions to Standing Arm Springs (3 PMA CECs)Register today

The Universal Reformer: A Brief Tutorial on the Stomach Massage Series

The Universal Reformer: A Brief Tutorial on the Stomach Massage Series

The Stomach Massage Series on the Reformer is just one example of the cumulative power of the Pilates method. Valuable skills reside in the 4 exercises found here. They will serve you well as you advance along your Pilates path.

I invoke the Stomach Massage Series countless times during my workday:

“Remember that moment in Stomach Massage 3? It's the same thing now (in this other exercise).”

Often I hear the Stomach Massage Series is disliked, misunderstood, maligned and/or cast aside.

Awww, frownie face…

It's my fervent hope you'll come to find as much value and juiciness in this series as I do.

Find out more about each of the 4 exercises in this fundamental Reformer series in a related post.

What's in a Name?

Nearly one year ago I published my first post on the Stomach Massage Series.

I utilize these exercises every single day in the studio so it was hard to believe it's been a year since I've devoted an entire post to the Stomach Massage Series.

True, no one is happy with the name of this series.

Waaaahhh…we want our massage!

Consider that in each and every moment of these exercises our stomach – our center – is leading the way.

This is one of the challenges: sustaining the depth of engagement of the stomach gives a deep internal massage (and shower!) to our organs and our backs.

Consider also the wind-relieving potential of these exercises. We're not talking about abs glistening in the sun here, we're talking about the health of our bodily systems.

In my future post post on Pilates and its myriad benefits to our digestive system (I promise), the the Stomach Massage Series will be at the top of the list. I tell you it goes deep!

And if you are stiff, persevere!  There awaits for you a wonderful global stretch of the back.

How does Stomach Massage fit into the Order of Exercises?

I have a deep love and respect for Joe Pilates' original order of the Reformer exercises. It's a wonderful puzzle to examine and explore. As a result we move still closer to Joe's vision for training our bodies.

Seated on the Reformer, the Stomach Massage Series echoes our first series on the Reformer, Footwork. Footwork coupled with the lift of the Rowing Series (which also precedes the Stomach Massage Series) progresses our workout from lying down to sitting up.

Also in this series a new element is revealed for the first time: rotation.

See? You don't want to miss the excitement!

How do I know where to sit?

Depending on our training and our body, we may have been asked to sit on the very edge of the carriage. This may indeed be an eventual goal of the exercise, but what if it's not today's goal?

Let's find a place to sit that will be advantageous. This placement will help to find success in the exercises.

You'll know you're in the right place if you can tangibly feel the lift in the low back and maintain it without leaning back as the carriage moves. Stiffer folks may need to sit back a bit further for a bit.

What about overworking hips?

You may find for yourself or students that hips and thighs want to take over in the Stomach Massage Series. Maybe this discomfort even causes you to dislike this series.

Don't blame the exercise.

What are you doing for this elsewhere in the system? If tight hips and thighs are taking over in this series, it's more than likely they're showing up in all the other exercises as well.

We all have muscle groups that are strong – very strong – and like to do everything for us.

Find places in the system to focus on opening hips and thighs and you'll strengthen the stomach and seat.

Some possibilities:

Strategies for a Tight Low Back: Getting to the Bottom of it

Got a Stiff Back? You need the Pilates Barrels!

Think Like a Sculptor: The Pervasiveness of the Thigh Stretch

Over time with your newfound skills you'll reap even more benefit in the Stomach Massage Series.

Um, how do I keep my pants on?

A little fringe benefit of getting out of the hips and legs will also keep your pants on!

Amazing 🙂

From Zen and the Art of the Stomach Massage Series:

Keep your pants on!

“So why do my pants come off?”

I have heard teachers answer this questions numerous times thusly:

“If you use your stomach, your pants will stay on.”

While I do believe this to be true, it’s not quite the whole story.

To work this exercise well (and avoid wardrobe mishaps) use this recipe for maintaining a well-fitting pant:

Press your feet firmly into the footbar.

  • Press your heels fiercely against one another.
  • Find your upper stomach and your seat. Use them to push into the footbar and move the carriage.
  • If you can work primarily in the powerhouse (stomach and seat) and less in the legs, you’ll have a great chance of keeping your pants on.
  • Give it a go!

Enjoy this short video tutorial.

Want to see videos like this on other exercises? Tell me all about it in a comment below.

Thanks for watching!

Wanna experience the blog live and in person? Join me this fall!

Upcoming Fall Workshops

Sunday November 27, 2016 Studio B Pilates+Barre, Tyler TX

You’ll love this jam-packed day of Pilates Continuing Education: I’ll be offering private lessons, a Mat class plus 2 workshops: A Cadillac Refresher – the Unsung Heroes(3 PMA CECs) and Strategies and Exercises on the Wunda Chair (3 PMA CECs)Register today

Thursday-Saturday December 1-3, 2016 Excel Pilates, Washington, DC

Join me for my post popular posts Live! and in person: On the Order of the Pilates Reformer Exercises (4 PMA CECs) and On the Order of the Pilates Mat Exercises (2 PMA CECs). I’ll be teaching my favorite Cadillac workshop: The Unsung Heroes and Progressions to Standing Arm Springs (3 PMA CECs) as well as a Mat class, private and semi-private lessons. Register today

Saturday December 17, 2016 LauraBPilates Studio, Raleigh, NC

In Raleigh we’ll have a full day of Pilates Continuing Education: private lessons and my favorite Cadillac workshop: The Unsung Heroes and progressions to Standing Arm Springs (3 PMA CECs)Register today

SemiCircle on the Reformer: What’s really going on here?

SemiCircle on the Reformer: What's really going on here?

SemiCircle on the Reformer is definitely a new favorite of mine.

I recently remarked to Jay Grimes about several exercises I truly dreaded… until recently.

“You know, I've really been enjoying the Grasshopper lately…”

To which he responded: “Well, the better you do them…”

It's no surprise that Jay is spot-on. Greater proficiency in an exercise makes it feel so good in the body. Even if the exercise is still challenging and difficult to repeat with connection, it just feels so good.

In a “Hey, I needed that,” kind of way.

Et tu, SemiCircle?

I've always enjoyed the SemiCircle on the Reformer. It's got such a unique starting position. When else do you get down into the bowels of the Reformer and commune with springs?

Not that I really knew what all the fuss was about…yes, I knew it was a thigh stretch and hip opener…but mostly I thought it was about arching my back.

Let's be honest, I want to arch my back in every exercise. It's what I do…

In the last few years at Vintage Pilates, I've been learning to do the SemiCircle more properly and not only am I getting an awesome thigh stretch, but my back feels fantastic!

The Major Tenet of the Pilates Method

I'm a firm believer in Joe Pilates' dream for humanity: to achieve both a strong and supple spine.

If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young.

The SemiCircle is just one of our exercises which features spinal articulation and length in the back.

(We've got over 500…)

Set Up

  • The Reformer must have 2 springs on the outside. Remember your hips will reach down to touch the springs and you want some room to get down there. #nomiddlesprings
  • The headpiece is up – find out why in the video below…
  • The footbar is down. SemiCircle can also be done with the footbar up. For our purposes here we'll focus on the version with the footbar down.

Move yourself into the starting position for this exercise with minimal moving of the carriage. Do your best.

Hands, Feet and Heels

  • Place the palms and heels of your hands firmly against the shoulder blocks. The thumbs will be with all the fingers toward the outside of the Reformer.
  • Place the balls of your feet, heels together and toes apart on the footbar. Use pads for security if necessary.
  • The heels should never touch the frame of the Reformer. Remember Pilates is up and forward…
  • Begin the exercise with the carriage closed as much as it is possible.

Ok, now what's really going on here?

We'll work on the SemiCircle to serve the objectives of the exercise:

  • articulation of the spine
  • length in the back
  • thigh stretch

Take a closer look at the thigh stretch aspect of the SemiCircle in a related post.

The Order of the Universe

Post-Short Box we're off to the races in a series of exercises which will strengthen the entire back of the body including the bottom.

Short Spine Massage immediately precedes SemiCircle.

Short Spine and SemiCircle share the same kind of spinal length and articulation. Joe Pilates gives us both a nice position to accomplish this (Short Spine) and also a disadvantageous one (Semi Circle).

Remember the role your bottom must play in finding length in the back?

Post-SemiCircle with your supple back and strong seat you're ready to tackle the Headstands and then take it more vertical with the Chest Expansion series (Chest Expansion, Thigh Stretch, Backbend, Arm Circles, Snake/Twist, Corkscrew, etc…)

A Reformer Love Fest

If you simply cannot get enough of the Reformer and its amazing exercises, check out my most popular post On the Order of the Pilates Reformer Exercises.

I thank you, dear readers for your devotion to all things Reformer.

My Universal Reformer Poster is now back in stock!

A BIG thanks to all who have purchased…and stay tuned for another Pilates poster in the near future.

xox

Enjoy this short video tutorial.

Want more videos like this one? Let me know in a comment below.