The Reformer
The Reformer is designed to condition the entire body using positions which ultimately correct alignment and weight distribution. The Reformer sits low on the floor with a "bed" that slides forward and back within a frame, using detachable cords or springs. Adjustable bars and straps, and the addition of a portable box, facilitate a series of total body exercises that transcend the limits of weight-bearing positions without the risk of injury.
Using the abdomen, lower back, and buttocks as an anchor or power center, the rest of the body moves safely through a variety of range-of-motion and resistance exercises, such as sliding back and forth on the Reformer (your quads are the propellants; your body weight is the resistance) or doing leg lifts against the force of gravity using a pulley.
Reformer conditioning
Pilates stresses economy of motion. The emphasis is on the quality of movement, not quantity.
Pilates elongates muscle as it strengthens and stretches. The result is tone, not bulk: long, slender legs, a flat stomach, narrow hips, and a strong back. Posture gains are visibly noticeable.
The foundation of the technique is keeping the body’s center "core" controlled and strong in order to protect the back. Breathing and abdominal support are essential in every movement sequence. Total conditioning, which includes muscle areas that are hard to work, such as the back of the thigh, the inner thigh, and the backs of the arms, help improve strength, flexibility, endurance, and coordination. This is the Pilates goal.
The program promotes total physical and mental discipline. Students learn to think of their bodies as a whole, instead of separate parts. By learning to integrate their mental and physical selves, students can take what they learn in Pilates into everyday life. After a few sessions, most people will feel an increased energy level; they start noticing changes in body shape and flexibility.
Benefits for the dancer
The nature of Reformer work parallels the particular muscle memory skills required in dance, which helps the dancer retain and refine his/her skills.
The Reformer work, as well as the mat work, also educates the dancer in the "recentering" of body alignment. Any "imbalance" of the dancer’s alignment is addressed and corrected, giving the dancer a stronger, more flexible body.
The session
A thorough warm-up is recommend prior to the session. The warm-up should include all muscle groups. It is also suggested that you have a few minutes to prepare the mind as well, so that both body and mind are prepared to concentrate and receive the total benefits from the conditioning session.
Clothing should be comfortable, but should not hinder the line of the body. Because every muscle of the foot is put to use, you are asked to have bare feet. No loose jewelry should be worn. Hair should be secured back.
You are encouraged to become independent in your program so that the focus can be on the subtleties of your own alignment, articulation, and movement dynamics.
The individual provides the movement on the Pilates apparatus and the machine provides the resistance. The most important factor is the control of the movement. The Reformer will not allow momentum to replace the correctly performed exercise, and it only operates properly if the exerciser uses careful, smooth, rhythmic, balanced movements.
Experts also suggest augmenting the Pilates work with some sort of aerobic conditioning.
Of course, the Pilates-based mat classes that are offered at Avery Ballet will enhance the conditioning process. These classes provide the opportunity to apply the benefits from working on the Reformer to the mat work and visa versa.
Scheduling
Single sessions and packages are available. Call for rates. Individual appointments must be made by calling the Avery Ballet Studio at (540) 371-6088.