Exercise Library
Comprehensive repertoire, setup, and teaching cues
Hides exercises that list the selected condition as a contraindication. That is not a clearance — screen every client before teaching.
14 exercises of 112
Eve's Lunge
Deep kneeling lunge on the carriage: with the front foot on the footbar and the back knee on the carriage, the carriage presses back to sink the hips into a hip flexor and iliopsoas stretch — the deeper counterpart to the half-kneeling Hip Flexor Stretch.
Carriage Hamstring Stretch
Single-leg supine hamstring stretch: one foot in the long strap draws toward the chest while the other knee stays bent on the carriage, so the pelvis can stay level. The one-leg counterpart to Feet in Straps: Hamstring Stretch, which takes both legs together.
Lat & Side Stretch
Lengthens latissimus dorsi and the side body while keeping the ribs supported.
Lying Twist Release
A supine spinal-twist release: feet wide on the footbar, hands on the shoulder rests, knees swaying side to side to unwind the spine and lower back.
Frame Hang Stretch
A supported standing decompression stretch: standing inside the reformer frame holding the shoulder rests and letting the spine hang long.
Hip Flexor Stretch
Half-kneeling hip flexor stretch beside the carriage: the back knee rests on the carriage, which rolls away to lengthen the front of the hip. The supported, small-range version of Eve’s Lunge.
Cat Cow Stretch
Kneeling spinal articulation on all fours: the spine rounds into flexion and then extends into a gentle arch, moving one vertebra at a time with the breath.
Feet in Straps: Hamstring Stretch
Two-leg supine hamstring stretch with both feet in the long straps: the legs lengthen toward the ceiling, then draw toward the body and hold while the pelvis stays anchored. The two-leg counterpart to Carriage Hamstring Stretch, and the deeper stretch of the pair.
Child's Pose
Kneeling child's pose on the carriage — the classic spinal release: the hips settle back toward the heels, the arms reach forward, and the breath decompresses the spine to finish a session.
Standing Frame Roll Down
Standing spinal articulation inside the reformer frame: the spine peels down and rolls back up one vertebra at a time, lengthening the back line and the hamstrings with the machine parked.
Standing Ankle Rock Stretch
Supported standing ankle and calf mobility at the head of the reformer: with the hands on the shoulder rests, the weight rocks from the heels to the balls of the feet, mobilising the ankles and easing the legs.
Squat Baby Swan
A small standing spinal extension from the supported squat: with the hands on the shoulder rests, the spine lengthens and the chest lifts into a baby swan, opening the front of the body.
Cross-Body Shoulder Stretch
A standing shoulder-girdle stretch at the parked reformer: the arm draws straight across the chest and the other hand holds it in place, lengthening the back of the shoulder and the upper arm.
Overhead Triceps & Lat Stretch
A standing overhead stretch at the parked reformer: the arm reaches up beside the ear and the hand drops behind the head, lengthening the triceps and the side of the body while the ribs stay connected.