I have a new goal for my Pilates practice. I want to get back to being able to do a full Bridge on the reformer, which I haven’t been able to do since before my hip surgery. So here is the strategy I am using to help me reach my goal, I hope it helps you too.
I start with either the mat or reformer to get warmed up, usually in the intermediate/advanced order. Then I go to the Spine Corrector and do a sequence of Arm Stretch and Circles followed by the Leg Series, Leg Circles onto Head, and Back Bend with feet on the hump of the Barrel. This sequence provides chest and hip stretches, gentle spine extension strength and leads up to the back bend with the feet elevated on the hump of the Barrel. If I hadn’t done the second Long Box on the reformer, I do it next on the Spine Corrector with Grasshopper, Rocking and Swimming followed by a couple of simple roll downs from a standing position.
Next I go to the High Barrel to deepen the stretches of my spine in all directions: Side Stretches, Backward Stretch and Backward Stretch Hanging. After those deep stretches I work strength again with the Swan and Horseback holding two pound weights. I always balance out Spine Extension with a counter movement in flexion.
As an ending, I go to the Cadillac for the traditional ending including Breathing, Spread Eagle, Pull Ups and Hanging Pull Ups. I omit the Hanging since it is contraindicated due to my hip replacement.
I do this routine two to three times per week. Once a week I focus on the super advanced reformer (with the help of a teacher who can spot me) so I can begin to work in the Headstands, Breaststroke, Backbends to the footbar (after Thigh Stretch) and with a lot of help, just pressing up to the full Bridge.
If I am short on time, I do a mini-mat followed by this routine and can get in done in 20 minutes. Stay tuned… I will let you know how it works by New Years!
- Clare Dunphy, Peak Pilates Master Trainer