Balanced Body Studio Reformer Manual page 30

FEET IN STRAPS SIDELYING – ADDUCTOR PULL, LEVEL 1-3
6-10 reps
Springs: Long springs from
middle position
Loops around arches
Focus
» Breath - exhale down/inhale
up
» Correct side-lying position
(waist up, hips and
shoulders in line)
» Hollow abdominals
» Pelvic stability and isolation
of the leg from the pelvis
» Adductor, medial hamstring
and external rotation
strengthening
Precautions
Some back injuries, knee
injuries, and unstable sacroiliac
joints
Starting Position
» Lie on your side on Tower
with back of body in line
with back edge of mat and
legs slightly forward.
» Support body by bracing
the bottom arm against
upright pole or resting head
on arm.
» Place loop around arch
Standard Exercise
» Pull top leg down toward
bottom leg.
» Maintain correct side-lying
position.
» Variations: parallel, turned-
out (larger range of motion),
turned-in.
28
Adductor Pull
Front-Back Kick
Ovals
» Maintaining correct
alignment, move top leg
in a small circle in both
directions.
» Variations: parallel, turned-
out, turned-in
Front-Back Kick
» Maintaining correct
alignment, swing top leg
forward and back (as in the
Side Kick on the mat).
» Variations: parallel, turned-
out, turned-in