Footwork for a Deeper Connection with Pilates during a Reformer Class and Beyond

                                                           by Aspasia P. Simeone

Starting a Reformer class with Footwork is essential. Teachers know the significance and are thoroughly trained to execute this routine as the first in a series of exercises done on the Reformer. Although the supine body position on the Reformer may seem quite basic and simple, it is the most fundamental startup practice calling upon the muscular, skeletal, cardiovascular, circulatory, respiratory, neurological and central nervous system as a whole to perform the task. It is, as are all Pilates movements in the repertoire, a full body action.

Achieving a deeper connection with Pilates begins with an awareness of the apparatus you are on, the bodily contact points during placement and the execution of the intended movement. First and foremost is the body placement which clearly precedes the execution.  

On the Reformer in a supine position (on the back), setting up for Footwork allows for that intrinsic connection with the ‘back of body’ which is an objective easily accomplished from this perspective and vital to ones relationship with Pilates. Without this union the experience one has with the ‘mind and body connection’ is limited and therefore less effective.   

These next steps will highlight the way in which Footwork functions and how it initiates a deeper connection with the Pilates method. While this summary is centered on the Reformer, any apparatus including Mat can serve as the medium. 

1. Having the carriage at the optimal aperture with regard to the shoulder-blocks and foot-bar ensures that when foot placement is prepared, neutral pelvis is attainable. This natural positioning of the pelvis should not forcibly be achieved, but instead through the activation of the deeper core muscles to insure stability. Neutral pelvis can insure an optimal placement of the vertebrae in a neutral spine alignment (See Note 1: Neutral Pelvis arrangement).  

2. In the supine position on the Reformer the ‘back of body’ is brought to the forefront as practice for lateral breathing in preparation to the onset of the footwork. During active inhalation, air is brought in and up as the diaphragm contracts and moves downward while the ribcage muscles pull the ribs up, out and expand laterally. The deep core abdominals, including the pelvic floor are activated by voluntarily drawing the naval to the spine and consciously lifting the pelvic muscles (See Note 2: Pelvic Floor engagement). We become aware of our breathing as the carriage mat responds to the expanded volume of the lungs and the ribs cage lifts up, outward and widens.

3. There are various placements of the feet on the Reformer foot-bar for various purposes. Most common foot positions are feet in parallel, feet in Pilates V connected, wide Pilates V and from the arches. These foot positions are initiated from different contacts points (balls of the feet and/or heels) as each is intended to target the closed kinetic chain of muscles and joints working together to execute the movement.

4. Ankle position is equally as crucial during these exercises as it will focus the kinetic chain on the anterior or posterior concentric contraction of the ankle joint. Nothing goes on without cause in Pilates, as simplistic as it may appear.

5. The slight angular rotations of the feet on the foot-bar and the different pressing positions on the base of the foot, these forces are translated to the head of the thigh bone (femur head) inside the hip socket (acetabulum). Alignment is priority here and is carefully exercised through tracking of the ankle/knee/hip joints. As the carriage moves back and forth relative to its home base, the expansion and recoiling of the Reformer-springs are controlled via spine and pelvic stability through deep core activation, and mobilized by ankle/knee/hip compound joint activity.  Here the femur-head should be allowed to glides inside the hip socket free of resistance.

6. The Resistance Springs, those amazing tension springs, opening and closing the carriage relative to its home base, work like gravity in a horizontal plane. As the spring are driven by the participants force to expand (concentric contraction) or resistance to recoil (eccentric contraction), they work to strengthen and lengthen the muscles involved, respectively.     

7. Although not in a traditional sense, and one that I may have made the analogy without further reference, lying on the Reformer while setting up for Footwork in a static state, has all the requisites of ‘between a rock and a hard place’ necessary to maintain thoracic stability through the shoulder girdle. The shoulder block offer reactive feedback to the shoulders (ex: acromioclavicular joints), preventing shoulder elevation in direction of the ears when the tension springs are expanding and the carriage is moving away from the home base. As the tension springs recoil back to home base closing the carriage, foot placement on the Foot-bar and shoulder contact against the Shoulder-blocks, stimulates engagement of Core musculature keeping the spine in neutral to oppose the compression forces. Opposing gravity-like forces lying down serves to strengthen the spinal muscles, by engaging a stable pelvis and shoulder girdle  in a safer and controlled manner.  

8. Watch for Addendum “Footwork Beyond the Reformer” where Footwork will be discussed from Tower and Chair.

So here we have it…Pilates Reformer Footwork, the absolute way to a deeper Pilates connection: Activate, Strengthen and Align  

Note 1. Neutral Pelvis arrangement: To achieve Neutral Pelvis consider tilting the pelvis anterior and posterior till the ASIS and the Pubis are lined up in the same plane (Frontal) or parallel. This can be performed standing vertical or lying supine. 

Note 2. Pelvic Floor engagement: To best activate the Pelvic Floor muscles, lie in a supine position knees bent hip width apart and feet in full ground contact. Perform Neutral Pelvis positioning (Note 1). Draw the naval toward the spine, and visualize the sits bones reaching toward the heels of the feet with the pubic bone slightly curling between the legs up and around toward the navel. Think of the Pelvic Floor as sectioning the lower pelvic region from the abdominal region in a cross section, and begin to draw the Pelvic region up toward the abdominal region by lifting the Pelvic floor muscles.