Balanced Body Studio Reformer Manual Del Usuario página 28

Tower Exercises
Definition of Exercise Set-up Terms
Level: The level of expertise needed to undertake exercise.
Reps: How many times the exercise is performed.
Springs: Number and location of springs on the Tower.
Loops: Which loops should be used during exercise.*
Focus: What should be emphasized during exercise.
Precautions: Physical conditions that may limit or exclude a
participant. Exercises may need to be modified for people with
these conditions.
Prerequisites: Specific exercises that must be mastered before
undertaking a new exercise.
Starting Position: Where to begin the exercise on the Tower.
*If applicable
ROLLBACKS, LEVEL 1
6-10 Reps
Springs: 2 long yellow or 2 short yellow springs from high
position
Rollback Bar or handles
Focus
» Breathing – exhale roll down, inhale at the bottom, exhale to
roll up
» Balance between abdominals and lumbar extensors
» Soft neck and shoulders
» Maintain C-curve
» Soft hip flexors
Precautions
» Shoulder and neck problems, some low back problems,
osteoporosis
Starting position
» Sit facing Tower, holding on to bar or handles, knees soft, feet
on metal bars.
Standard Exercise
» Hold bar with arms straight, roll down, curving back and
staying lifted, roll back up maintaining slight flexion in spine
Oblique Variations
» Wooden bar (Water skiing)
» Sit diagonally on table, place left foot against pole, cross right
foot over ankle, place left hand on bar and reach right arm
open while rotating torso to the right.
» Roll down and up maintaining rotation, then switch sides.
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Roll Backs
Water skiing