CoreDynamics

Thoracic extension and rotation. Use a ball for proprioceptive feedback to achieve segmental movement of the sternum. Adding unilateral arm movements to focus attention on each side of the body individually. You will notice a difference in scapular movement and control and rotation of the ribs when adding unilateral movements. Using the reformer adds resistance as well as fluidity and increased range of motion. The pull of the springs encourages the sense of the breastbone reaching forward and upwards for extension.

Series training the back of the body. It has become more crucial than ever to strengthen our extensors. Keep your posture upright with these exercises.

Flow through this full body challenge on the reformer. Using a half spring/blue. Raise the footbar slightly to provide support for your feet. Maintain scapular stability throughout.

Using GymBall with Pushthru bar. The bar gives scapula stability along with challenging instability. The ball adds a dimension of support as well as core challenge. Video has been sped up so take your time. It’s important to bring variety to your exercise routine and combining equipment is a good way to change emphasis of the exercises and increase challenge

Thoracic rotation variations using the chair. The split pedal variations really help with segmental movement of the thoracic spine




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New 40 min Foam Roller workout on YouTube. Level 2 or Intermediate
https://youtu.be/mx6JjVK31Uk

Reformer full body flow

Find you obliques and ribcage placement with this series. Holding on to the push thru bar with reformer spring pulling in opposition creates the challenge of aligning the ribcage over the pelvis. Once in spinal flexion maintain hip to rib connection when lifting your legs.

Working with the Ball in our zoom classes.

Reformer workout with the addition of the Fitness Circle. The Circle helps with alignment, stability and adds an increased level of challenge.
Here are Donna and Steve demonstrating excellent form and ex*****on. They have been doing Pilates for many years and have both experienced significant results from back pain/injury rehabilitation as well as improved quality of life. (The video has been sped up)

Abdominal series with feet on Pushthru bar. Your abdominals certainly have to work as the bar pushes into your feet as you execute a Half Roll back. I can’t say I did not get pushed back a few times! There are many variations you can try with arms and legs individually so okay around.
Sit on a block if your hip flexors grip but try without first to test stability.
Finishing off with a back stretch is a welcomed relief
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