CK Pilates STOTT Exercises on the Reformer

Side Arm Preps Kneeling & Semaphore 

The two poses pictured are both part of the Side Arm Prep series. The first pose being shoulder long arm adduction, and the second, Semaphore. These poses work stability of the torso as well as the shoulder and shoulder blades especially on the working side. Various planes of movement in mobility and stability are also increased. All in all, these single arm exercises strengthen muscles in the the entire upper extremity and in the core. 

Side Splits 

Side splits encourage stability of the core. It also increases movement in the hips. This pose particularly strengthens one's hip abductors, adductors, and the entire core

Footwork on the Reformer 

Footwork on the reformer is great for working stability of the torso. It also focuses on leg alignment including the feet, ankles, knees and hips. Mobility of the hip as well as flexion and extension of the knees and ankles is another positive benefit to this particular pose. Not only does it work on these particular areas but this pose also strengthens all muscles in the the lower extremity as well as the core.

Mermaid Bow & Arrow

Mermaid bow and arrow works stability in both the shoulder blades and the spine. Mobility is also increased in the spine in a side bending position and targets muscles in the deep pelvic floor, obliques as well as the core.