Balanced Body Studio Reformer Manual Del Usuario página 29

FEET IN STRAPS, LEVEL 1
6-10 reps
Springs: Long springs from
middle or high position
Loops around arches
Focus
» Breath - exhale out/inhale
in or inhale out/exhale in
» Neutral spine
» Hollow abdominals
» Pelvic stability
» Hamstring, adductor and
gluteal strength
» Hamstring and adductor
flexibility
» Leg alignment
Precautions
Back injuries, some knee
injuries and hamstring strains
Starting Position
Lie supine with head toward
Tower loops around arches
Leg Lowers
» Both legs loops and inner
thighs together, lower
legs toward the table and
maintain pelvic stability.
» Variations: Parallel, turned-
out, turned-in, holding a
ball or magic circle between
the legs
Circles
» With both legs in loops
circle the legs in both
directions, maintaining
pelvic stability.
» Variations: parallel, turned-
out, turned-in
Scissors
» With both legs in loops,
lower legs toward table then
open and close legs and
maintain pelvic stability.
» Variations: parallel, turned-
out, turned-in
Walking
» With both legs loops
alternately bring one leg
down toward the table
and then the other, while
maintaining pelvic stability.
» Variations: parallel, turned-
out, turned-in
Leg Lowers
Circles
Walking (springs middle position)
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