Overview
These kneeling and seated series are the Reformer's "core on wheels" work — the carriage travels while the center stays in control. They teach the client to move the springs with the abdominals and legs rather than momentum, and they bridge Footwork and the more complex classical work.
The series:
- Knee Stretches: kneeling facing the footbar, hands on the footbar, the balls of the feet against the shoulder rests — press the carriage out and draw it home by scooping the abdominals. Two versions: Round Back (articulated flexion) and Flat Back (long, flat spine).
- Stomach Massage: seated on the carriage facing the footbar, feet on the footbar in a V — press the carriage out from the legs while the trunk stays in control. Again with Round Back and Flat Back versions.
Setup
- Knee Stretches: 1–2 strong springs (in our reference ladder: 1–2 Red); footbar down. Kneel with the balls of the feet against the shoulder rests, hands on the footbar.
- Stomach Massage: 2–3 strong springs (2–3 Red); footbar high. Sit facing the footbar with the feet in a V, heels lower than the toes, hands holding the edge of the carriage.
Key Teaching Cues
- Knee Stretches: keep the shoulders stable over the wrists as the knees glide in and out; exhale to pull the carriage home using only the center, not the feet; keep the knees hip-width apart with the toes tucked.
- Stomach Massage: scoop the belly deeply away from the thighs as you press out (Round Back), or lengthen through the crown (Flat Back); keep the heels glued to the footbar.
- Both: the exhale does the work, and the return is controlled — never snapped.
Common Faults
- Lifting the hips or sagging the shoulders in Knee Stretches.
- Pushing with the feet instead of drawing with the center.
- Rounding the spine when the Flat Back version is intended, or flattening it when Round Back is intended.
- Losing control of the return — the carriage snapping back.
Variations
- Regression: a heavier spring so the carriage assists the return (more support); a shorter range.
- Progression: floating the hands off the footbar (Knee Stretches); arms extended forward (Stomach Massage).
- Safety: use the Flat Back (neutral) version for clients with lumbar sensitivity; avoid loaded flexion per the Osteoporosis protocol.