Pilates reformer exercises uses a specialised Pilates equipment known as reformer. It consists of a sliding carriage attached to springs, pulleys, and ropes, which provide resistance and assistance during exercises.
This expands the range and intensity of Pilates movements that can be executed.
Pilates reformer exercises require control of movement as well as body awareness in space whilst performing the exercise smoothly against resistance. Individuals who are recovering from an injury, working on flexibility and strength or aiming for a more holistic Pilates regimen will benefit from the extra intensity and gains provided by reformer-based Pilates.
Pilates is also considered a more well-rounded alternative vs. aerobics according to a study, since the movements are more targeted to the trunk stabilisation muscles. [1]
Current clinical evidence suggests that the Pilates regimen is safe and able to facilitate faster functional recovery in the early stage of rehabilitation, and still yield similar favourable results as general exercises in long-term fitness program. [2]
While both are effective to an extent in nursing injuries and managing pain, a focused study concluded that reformer-based Pilates delivers better outcomes than the mat-based regimen in virtually every variable measured. The added resistance gives the regimen more edge and flexibility. [3]
Yes, pilates reformer exercises are suitable for beginners and can be adaptable to the specific needs personal goals and limitations of an individual.
No. You don’t need prior experience in Pilates to start learning the reformer-based exercises.
You are encouraged to wear loose and comfortable clothing. Additionally, you can bring a towel and bottle for your session.
References:
[1] De Oliveira N. Ricci NA, and co. CG. Effectiveness of the Pilates method versus aerobic exercises in the treatment of older adults with chronic low back pain: a randomised controlled trial protocol. BMC Musculoskelet Disord. 2019 May 24;20(1):250.
[2] Kwok BC, Lim JXL, Kong PW. The Theoretical Framework of the Clinical Pilates Exercise Method in Managing Non-Specific Chronic Low Back Pain: A Narrative Review. Biology (Basel). 2021 Oct 25;10(11):1096.
[3] Cruz-Díaz D, Bergamin M, Gobbo S, Martínez-Amat A, Hita-Contreras F. Comparative effects of 12 weeks of equipment based and mat Pilates in patients with Chronic Low Back Pain on pain, function and transversus abdominis activation. A randomised controlled trial. Complement Ther Med. 2017 Aug;33:72-77.
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