alt title 2: The Health Benefits Of Reformer Pilates
alt title 3: Try Reformer Pilates For Your Health!
As you may already know, Joseph Pilates created the Pilates exercise system (once known as Contrology) based on callisthenics, dance and yoga with a focus on core strength training. Most practitioners begin with Mat Pilates, which is simply Pilates on a mat for the extra cushioning. A mat helps people just starting out learn basic muscle control and is good for anyone with back pain.
Pilates has become well known in Physical Therapy since then, thanks to the way people now live, often sitting all day and working long hours. But have you heard about Joseph’s Pilates machine?
What Is Reformer Pilates?
Reformer Pilates means using a Reformer machine to do Pilates, adding resistance training. The Universal Reformer machine was designed by Joseph Pilates and created for his first New York Pilates gym sometime in the 1920s. Unlike the slower movements of Mat Pilates, Reformer Pilates can look a lot more like athletic training. In addition to core strength, Reformer Pilates helps with endurance training and toning muscles in the back and core, though the machine can improve almost any muscle group depending on use.
If you haven’t seen a Reformer machine before, imagine a cushioned bench seat – known as the carriage – that you lay down on, except this seat has the ability to slide back and forth on smooth rails or wheels.
The resistance training of Reformer Pilates comes partially from your body weight but mostly from a set of coiled pulley springs or elastic bands which resist your pulling on the handles. Reformer machine users can set how many of these resistance bands are attached, changing the level of resistance for each person’s needs. Some exercises are actually more challenging with less resistance because you have to focus on careful control of your movements.
If you feel the Reformer machine is too complicated at first, ask your Physiotherapist for instruction and a basic set of exercises. Start slow and work your way up to something more challenging. After a couple of workouts on a Reformer machine, you’ll understand the potential of this versatile exercise tool. You could also begin with Mat Pilates if you are new to these movements and recovering from an injury.
Reformer Pilates Physiotherapists often start by learning everything they can about basic Pilates. After becoming certified to teach Mat Pilates, they follow this with other Pilates certifications such as Reformer Pilates for Physio Therapy and group classes.
Reformer Pilates Workouts
Joseph Pilates recommended at least four sessions every week with his Reformer machine, which could show positive changes in body fat percentage after about half a year, as well as greater endurance, mobility and strength. Even using the Reformer machine once a week can improve core strength, flexibility and body awareness or help those suffering from lower back pain.
Beginners should start Reformer Pilates roughly once or twice a week to get used to using the machine, after which they can exercise every day thanks to the low impact and variability of resistance. The only reason not to do Reformer Pilates every day is that you might get bored and experience burnout, so add some variety with other exercises you like. A complete exercise program should also include aerobic and cardio workouts that burn calories and elevate your heart rate. These increase energy, improve your lungs and lower your blood pressure and cholesterol.
Reformer Pilates exercises can last anywhere from daily 10-minute sessions to hour-long workouts several times a week. Consider mixing these, where you do longer workouts on the days you are able and shorter sessions when you’re busy. Remember to balance your exercising in both muscle group focus and intensity, giving your body time to recover after a tough workout.
Mat Pilates and Reformer Pilates work best when used together; the former helps teach muscle control which can be important for the latter, while Reformer Pilates makes those muscles stronger. Reformer Pilates essentially allows you to perform a more intensive routine than traditional Pilates exercises.
One great way to use the resistance bands of a Reformer machine is by trying new exercises with just one or two springs attached, then working up to having all the springs attached as you master the exercise and need more intensity. With one or two resistance bands attached, the Reformer machine is perfect for slow and careful Physio Therapy exercises. Connecting more springs turns any exercise on the machine into a tough workout.
There are many other methods to using a Reformer machine, such as: focusing on pushing with your legs rather than pulling with your arms, sitting upright and pulling on the handles, laying on your side and pulling both handles with one arm, or perching on the backstop for extra distance. You don’t have to already be fit to try Reformer Pilates, and working on your core strength with the Reformer machine is a great way to get into other exercises.
Don’t hold your breath during Reformer Pilates movements. Instead, focus on your body and breathe with the motions to activate deep abdominal muscles and lower blood pressure. The internal pressure created during Reformer Pilates helps lengthen the body’s muscles and spine, giving you better flexibility, posture and stamina.
General Benefits Of Reformer Pilates
There are many clear Physical Therapy benefits of Reformer Pilates, ranging from trying to form and define muscles with a greater range of motion to helping improve your stability by working on your joints. Reformer Pilates can be used to exercise the whole body and is important for anyone focused on overall fitness.
The core training and simple exercises of Reformer Pilates can benefit every other exercise you like to use, especially those that rely on your stamina, strength, flexibility and total range of movement. Reformer Pilates is great for the muscles in your arms and legs, as well as for your balance and posture.
Reformer Pilates helps strengthen whichever major muscles you focus on, as well as the minor stabilising muscles that work counter to them. A Reformer machine can be used to work on small, specific movements which build strength and stability, then combine to give you a complete workout for your entire body. If your usual workout routine has improved just one area of your body, you can use Reformer Pilates to balance out your exercising at whatever intensity you need.
Like any kind of exercise, Reformer Pilates improves your mental health by working on mindfulness around movement and steady breathing, lowering stress chemicals in your brain and releasing mood-boosting chemicals after a workout.
Specific Uses For Reformer Pilates
Reformer Pilates is the secret behind many high-intensity athletic training regimens and is excellent when athletes need to recover. The Reformer machine helps athletes:
- build long, toned muscles that contract better and stay agile, lean and strong
- continue to exercise when hurt, prevent future injuries and recover faster
- improve core strength and hip stability for more power and balance
- return to a balanced body after sport-specific exercises train just one area
- work on whichever muscles are most important for the sport
Reformer Pilates is a great second exercise for runners who need a low-impact workout at the gym or at home. The Reformer machine allows runners to focus on:
- core strength around the hips and torso which is essential for good posture
- lowering the risk of future injury with efficient movements and flexibility
- moving the knees correctly and safely in relation to the ankles
- steady breathing to build stamina in the diaphragm and get more from muscles
- the balance and stability from the shoulders down the spine to the pelvis
Reformer Pilates is an essential exercise for older golfers who need a low-impact workout between their games. The Reformer machine allows golfers to:
- build the body alignment, coordination and posture that golfing requires
- improve flexibility around the spine when stiff from too much sitting
- get more power into every swing by focusing on pelvis support exercises
- prevent and heal from lower back issues, shoulder injuries and wrist pain
- work on total body speed, rotational movements and timing
Reformer Pilates is safe and effective to use during pregnancy, for making birth easier, or when recovering afterwards. The Reformer machine works well at:
- allowing for exercises that are safe to use at all pregnancy stages with instruction
- improving abdominal and pelvic floor muscles, which help with incontinence
- learning to better control deep breathing for labour and delivery
- lowering the risk of back strain caused by changes in weight and posture
- recovering after pregnancy with low-impact workouts that ramp up
One of the best uses for Reformer Pilates is Physical Therapy because most exercises are done while laying horizontally and the Reformer machine allows for a low-impact workout. The Physiotherapist should observe the patient’s form when exercising, helping users take weight off their injury and rely on the Reformer machine for support. Pilates helps patients stretch muscles through careful movements, focus on individual areas of the body, increase flexibility with a variety of motions and ease the pain suffered by those with arthritis, back pain or other conditions.
Ready to try Reformer Pilates at your local Physio Therapy clinic? Contact us.