Reformer Pilates, like many forms of exercise, can help improve strength, flexibility, and overall well-being. However, as with any form of physical activity, it’s important to approach these exercises mindfully to avoid strain or injury—especially when it comes to your spine!

So, here’s what we recommend you do and don’t do when it comes to Reformer Pilates.

Do: Prioritise Proper Alignment

Good alignment is the foundation of effective Reformer Pilates. Thus, maintaining a neutral spine during all exercises is essential. 

Proper alignment helps you engage the right muscles and prevents joint strain. Pay particular attention to how your pelvis, spine, and shoulders are positioned during movements, keeping your core engaged to support your body every step of the way.

This means keeping that headpiece on the Pilates apparatus flat; this helps avoid too much pressure on the shoulders, which could affect breathing and aggravate existing shoulder or neck issues.

Don’t: Perform Movements That Push the Spine Forward

In Reformer Pilates, this means being cautious with exercises that encourage forward bending or hyperextension. Exercises like excessive backbends can place unnecessary stress on the spine. Instead, opt for movements that support spinal neutrality or gentle extension, keeping the spine in a safe and stable position.

Do: Focus on Controlled Movements

Slow, deliberate movements are key to getting the most out of your Reformer Pilates practice. As with any strengthening exercise, rushing through exercises can lead to poor form and injury. 

So, take your time with each motion, ensuring that you’re fully engaging your muscles and maintaining alignment. This controlled approach helps build strength and improves flexibility without overstraining your body.

Don’t: Overload the Resistance

While the Reformer machine allows for adjustments in resistance, it’s important not to overdo it. Adding too much resistance too quickly can lead to improper form and strain on your muscles and joints. 

Always start with lighter resistance and gradually increase it as your strength improves; this will allow you to maintain proper form and progress safely.

Do: Engage Your Core Throughout

Engaging your core consistently will enhance your stability and control. Activating your core also helps protect your spine and allows for better balance and posture during exercises. So, the rule of thumb? Always keep your core tight, especially when transitioning between movements, to support your back and prevent injury.

Don’t: Forget to Breathe Properly

Breathwork is integral to both yoga and Pilates. In Reformer Pilates, deep, intentional breathing not only enhances muscle engagement but also helps maintain focus and control. 

Inhale deeply through your nose to prepare for each movement and exhale through your mouth as you execute it. This rhythmic breathing will make each movement more effective and ensure you’re maximizing your session.

Do: Adjust Movements for Your Body

Everyone’s body is unique, and not all movements will be suitable for everyone. If certain exercises don’t feel right for your body, ask your instructor for modifications that keep you safe while still allowing you to gain the benefits of the practice.

By focusing on proper alignment, mindful movement, and engaging your core, you can safely enjoy the many benefits of Reformer Pilates. Remember to avoid movements that push your spine forward and take your time with each exercise to prevent strain. With these dos and don’ts, your Reformer Pilates sessions will help you build strength, improve flexibility, and protect your body for long-term health!

Are you interested in more tips to enhance your spinal health and overall well-being? Get in touch with your Finsbury Park chiropractor today and schedule your FREE discovery call. BOOK NOW.