Moving with a Mindful Pace on the Reformer
Central to the Pilates experience is the pace of movements—a delicate balance between fluidity and precision. Unlike high-intensity workouts that prioritize speed and intensity, Pilates encourages you to slow down and move with control. On the Reformer, pace becomes even more important as there are multiple moving parts. You may think moving faster means working harder, when oftentimes on the Reformer the opposite is true. Heavier springs may make an exercise harder during the initial movement, but as you draw the carriage back in those same springs are assisting you.
Here is a list of some exercises that can actually be more challenging with lighter springs on:
Bridges
Standing Side Splits
Long Stretch
Reverse Lunges
Side Plank
Footwork on the Reformer is a popular way to start classes. During footwork, typically heavier springs are on which means that your legs are working hard to press away from the footbar. As the carriage comes back in, the springs are pulling you back in quickly due to the extra resistance from momentum. In order to get the most of this movement, try to slow the reformer down on the way back towards the footbar fighting against the springs. Drawing in the reformer slowly allows you to refine technique and alignment with meticulous detail. As the carriage inches closer, muscles engage in a controlled manner, stabilizing joints and promoting proper biomechanics. The elongated duration of the movement fosters a deeper exploration of alignment cues provided by your instructor, ensuring optimal posture and muscle recruitment. Whether it's a focus of maintaining a neutral spine or tracking the knees over the toes, the slow draw of the reformer encourages you to embody the essence of precision and alignment instead of allowing the springs to pull you back in quickly losing that awareness and control. This slowing down motion increases control and taps into our slow-twitch muscles fibers in a safe and effective way. When momentum is eliminated, those slow-twitch fibers are constantly working. Maria Sollon Scally MS, CSCS states that, “by slowing down an exercise, your muscles have to work twice as hard to control the speed, execute the correct form, and use the muscle to its full potential” (Sollon, 2020).
The reformer's spring resistance adds an element of challenge and assistance. Attention to detail is key, as the pace finds a deliberate rhythm, allowing for a deeper connection to the movements. Next time you are in class try to bring awareness to the pace which you and the reformer move at. If you have not been on the Reformer before, join us for Reformer Pilates Class or a Private Session where you can learn firsthand about the pilates principles and controlling the movement of the Reformer. We hope to see you soon!
Source:
Sollon, M. (2020, July 22). Slow workouts: Part 1 – What are the benefits of slower Pilates workouts? Total Gym Pulse. https://blog.totalgymdirect.com/slow-workouts-part-1