10 Reformer Pilates Benefits Backed By Science

The core, or center, of the body, encompasses the trunk and all of its associated muscles. Critical to proper posture, stability, and movement, a weak core often creates chronic pain throughout the head, neck, back, and shoulders.

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Pilates, however, can help. Studies conducted on postpartum women, older adults, those who suffer from chronic back pain, and others have found that this system of exercise consistently results in stronger muscles and reduced core-related pain.

Reformer Pilates improves posture

Poor posture leads to a host of problems, from head and neck pain to unattractive sitting and standing positions. Improving core strength through Pilates can improve the body&#;s ability to hold itself in the correct position.

In addition, Pilates exercises improve the participant&#;s awareness of their body&#;s alignment and emphasizes getting the body&#;s muscles to work together. The result is an ability to recognize and attain an appropriate position when sitting, standing, walking, crouching, bending, or otherwise using one&#;s body in everyday life.

Reformer Pilates improves balance

Balance is central to many of life&#;s daily activities. From simply walking to completing more complex movements, balance helps to reduce falls and maintain proper coordination among all parts of the body.

Pilates can provide an improved balance. Among older adults, Pilates has been shown to prevent falls, due to its ability to help seniors keep their balance. Pilates contributes to better balance, thanks to its focus on improving core strength and bodily alignment.

Reformer Pilates could improve the immune system

If you are used to doing mat Pilates the thought of transitioning to Reformer can be daunting, not least because at first sight the machine itself can seem very intimidating! Don&#;t let this stop you from giving it a try, you will be surprised just how easily you can transition from the mat and enjoy a new style of class.

As its name suggests, Reformer Pilates is a form of Pilates that uses a specially designed machine called the Reformer. The Reformer is an incredibly versatile and effective piece of equipment that uses springs to provide variable resistance as you move. It has a headrest, carriage and two different length straps which you can use for your arms or legs. It acts as a support system for the body ensuring safe and effective form while performing the exercises. While mat Pilates relies on your own body weight for resistance, on the Reformer you can add or reduce resistance to increase or decrease difficulty, allowing you to safely build strength in specific areas with targeted movements.

The evolution of the Pilates reformer began when Joseph Pilates was in an internment camp during World War I, where many patients in the hospital were bed bound. To assist with movement, Joseph attached springs to a bed to help patients engage in resistance exercises without having to stand up. When he opened his own studio in the s, he refined the design of the Pilates reformer and incorporated this into his exercise system. He understood that exercises could be made far more effective with the added resistance the springs afforded. As Pilates has evolved, the reformer has remained an essential piece of equipment and provides an effective way to lengthen and strengthen the muscles of the body. We also think it&#;s fun way to exercise!

It is completely suitable for beginners.

As the Reformer can be adjusted to suit different levels of strength and flexibility, it is ideal for beginners, including those who haven&#;t done mat Pilates before.

If you are a beginner, you might want to take part in a taster session first. This will give you an opportunity to familiarise yourself with the machine and learn the basics of the exercises.  During our classes, our expert instructors will guide you through exercises that incorporate upper and lower body strength, as well as core strength, always at your pace and always giving modifications where necessary.

It is excellent for injury rehab.

As Joseph Pilates demonstrated through working with injured patients after the War, one of the best things about reformer Pilates is that it is low impact so you can safely work all your major muscle groups without putting your body under any undue pressure. This means it is the perfect option if you&#;re recovering from injury or easing you way back into exercise. Reformer Pilates can also be more comfortable than mat work for some people. Mat based Pilates relied upon using your own body weight which for some, can be quite intense. Reformer provides you with more support, and you don&#;t have to get up and down from the floor! For participants who are fully fit, the Reformer can provide an excellent workout to help to build strength, muscle tone and control to improve general fitness and functional performance.

Our classes at Balanced are overseen by the physio team so we are aware of every participant&#;s medical history and individual needs.  Your instructor will also be fully informed so they can modify any exercises as necessary.

You don&#;t need to be &#;fit&#; to take part.

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Contrary to what you might have read or seen on social media or online, you do not have to be super fit and flexible to take part in a Reformer Pilates class. Reformer is for everyone at all levels of fitness. The adjustable resistance provided by the Reformer ensures you can tailor the workout to your current ability and fitness level. As you progress, you can slowly increase the resistance and seek to challenge yourself further. Reformer Pilates is a fantastic way to build and maintain fitness, regardless of what level of fitness you are starting with, everyone can progress, and everyone can be challenged.

There are lots of excellent benefits your body will thank you for!

If you are a regular mat class participant moving to reformer, you&#;ll be pleased to know that you will do many of the same exercises you are confident doing. The only difference is the Reformer which allows you to increase or decrease resistance allowing you to perform the exercises you know well in several different ways.

1. Increased flexibility

Reformer Pilates is an excellent way to increase your flexibility safely. Improved flexibility can help with muscular balance, better posture and reduce the risk of injuries. The reformer can help with deep stretching and help you to achieve a full range of motion by using the straps and cables. 

2. Improved muscular strength and endurance

It might be low impact and gentle on your joints, but Reformer Pilates will still give your muscles a great workout! The Reformer&#;s resistance helps you build muscular strength and endurance in all muscle groups, particularly in your core, legs and upper body.

3. Better balance and coordination

The exercises performed on the Reformer challenge your balance and coordination, leading to improvements over time.

4. Improved posture 

By strengthening your core muscles and improving your body awareness, Reformer Pilates can contribute to better posture and alignment.

How should you prepare for your first class?

Wear comfortable clothing, make sure you have eaten a light snack and are hydrated, and always bring a bottle of water with you to class. Aim to arrive 10-15 minutes before your class starts so you are not rushing in at the last minute! During the class itself, listen to your body, stop if something doesn&#;t feel right and always ask your instructor for help if you need extra support or advice. Starting any new form of exercise takes time, practice and patience. Don&#;t be discouraged from carrying on with the classes if you don&#;t master everything during your first few sessions! Just enjoy yourself while you learn something new and think of all the benefits you will see as your progress and gain confidence!

Find the best class for you, take a look at our class timetable.

Are you interested in learning more about pilates reformer back exercises? Contact us today to secure an expert consultation!