Reformer Pilates

What is Reformer Pilates?

Reformer Pilates is similar yet very different to mat based Pilates. Reformer Pilates is done using a reformer machine and can be more intense and dynamic than mat based Pilates.

The reformer machine is a flat bed like machine elevated off the floor
It consists of a moving part (the carriage), a foot bar, loops for your hands or feet, shoulder pads, springs and the platform which does not move.
The springs can be adjusted to make exercises harder or easier
Exercises can be done lying down, sitting, side lying, standing, pulling the straps, pushing the foot bar, kneeling, using additional equipment and other variations.

What are the benefits?

Targets the whole body including the muscles in the core, scapula, arms and legs
Improves strength and able to gradually increase loading
Improves stability and balance
Improves posture by strengthening postural control muscles
Improves flexibility and mobility
Relaxation and improved breathing control

Studies have shown that a 12 sessions of Reformer pilates has led to increased muscle in the lower back and scapular stabilisers ¹
A study on young ballet dancers aged between 15-19 who completed 23, 1 hour pilates sessions over 14 weeks showed improvements in the dynamic posture of ballet dancers. ²
A study found that pilates was more effective than aerobic exercises in reducing chronic low back pain in older adults ³

Why is it a good form of exercise?

Strength training can help decrease pain, help improve bone health, decrease tightness and improve mobility and balance
Stretching and breathing can help with improving stress, lymphatic drainage, and calming the nervous system
Improved balance helps reduce the risk of falls and therefore a reduction in injury risk
Exercise and breathing work can help improve your sleep quality
Pilates helps recruit health-promoting behaviours ⁴

Reformer Pilates at Physio On The Green

At Physio On The Green we often use reformer pilates in conjunction with other strengthening exercises as part of your rehabilitation.

We offer 1 on 1 physio led reformer classes.
You will have an initial appointment to screen your movement and assess areas we may need to focus on.
We offer Functional Reformer Pilates physio led classes. Some of the class will be on the Reformer machine and some will be doing functional strengthening or mobility exercises targeted to the areas you need to work on.
There are between 2-4 people in these classes.
All classes will be tailored to your needs and can be adapted for different injuries.

Is it suitable for me?

As with all interventions your physio will screen you prior to beginning exercise to ensure it is appropriate
Your first session will be a 1 on 1 screening session to look at your movements, breathing, control and to get you familiar with the reformer machine to ensure you get the most out of your sessions and know how to use it safely.
A health screen will also be carried out prior to attending the class to ensure it is safe for you to take part.
You do not need to have previous experience using a reformer, nor do you need any prior fitness experience
The exercises on the reformer can be made easier or harder depending on your level and injuries.

References:

Dos Santos NT, Raimundo KC, da Silva SA, Souza LA, Ferreira KC, Borges Santo Urbano ZF, Gasparini AL, Bertoncello D. Increased strength of the scapular stabilizer and lumbar muscles after twelve weeks of Pilates training using the Reformer machine: A pilot study. J Bodyw Mov Ther. 2017 Jan;21(1):74-80.
McMillan A, Proteau L, Lèbe RM. The Effect of Pilates-based Training on Dancers’ Dynamic Posture. J Dance Med Sci. 1998. 2(3): 101-107
De oliveira NTB, Ricci NA, Dos santos franco YR, Salvador EMES, Almeida ICB, Cabral CMN. Effectiveness of the Pilates method versus aerobic exercises in the treatment of older adults with chronic low back pain: a randomized controlled trial protocol. BMC Musculoskelet Disord. 2019;20(1):250.
Lim EJ, Hyun EJ. The impacts of pilates and yoga on health-promoting behaviors and subjective health status. International Journal of Environmental Research and Public Health. 2021;18(7).