Today, on Movement Monday, we’re diving into one of my favourite movements: the Thigh Stretch on the Reformer. This exercise is excellent for lengthening the front of the body, but it’s crucial to keep a close eye on your technique to get the most out of it.
When I observe clients doing this movement, I often see them shifting into lumbar extension, placing all the work into the lower back rather than focusing on lengthening the thighs. To avoid this common pitfall, think about maintaining the distance between the ribcage and the hips. This distance should stay consistent throughout the movement, just as it is when you're upright on your knees. By keeping this connection strong, you can prevent unnecessary strain on the lower back and engage the core to support the spine as you stretch.
This exercise is about integrating movement with control. I always prioritise technique over range of motion—it's better to have a smaller, well-executed movement than to extend too far and compromise the integrity of your form. Remember, it’s not about how far back you can go; it’s about maintaining that strong connection through the core and avoiding that all-too-tempting lumbar extension.
Spring tension plays a significant role in this movement as well. Fewer springs will make it more of a core and trunk exercise, while adding more springs provides additional support for the upper body. I like to start my more active clients—those who enjoy lifting weights—off with heavier springs. Once they get comfortable with the movement, I’ll reduce the spring tension to challenge them further, helping them realise where Pilates truly pushes them. It's a great way to introduce them to the subtle power of the method, targeting muscles they may not even realise they’ve been underusing.
In Pilates, we’re not just here to play to the muscles that are already strong—we want to uncover and activate the muscles that are often neglected. That’s the real challenge of this movement: finding that balance between strength and stretch while keeping the technique pristine.
Now, let’s talk about breath. Breath is a powerful tool in Pilates. For the Thigh Stretch, I recommend exhaling as you move back. This breath pattern supports the spine and helps maintain the connection between the ribs and hips. If you’re looking for more of a challenge, try breathing in as you go back. This requires more engagement through the core and will test your control even further.
This Thigh Stretch is a fantastic addition to any Reformer workout, particularly for clients who are used to lifting weights and want to deepen their core engagement and flexibility. It's all about precision, breath, and control—classic Pilates principles in action.
Let me know how your clients respond to this one, and keep watching that rib-to-hip connection!
Comments