Developpe on the Reformer

Moving in Opposite Directions: Coordination, Your Pelvis and Single Leg Footwork

When most people think about getting stronger, they picture lifting heavier or doing more reps. In Pilates, we care just as much about coordination, which is really your body's ability to organize itself so the right parts move at the right time. Good coordination is what lets you walk, climb stairs or chase a toddler without thinking about it, and it's something you can train.

Your pelvis is a perfect place to start. It's easy to picture it as one solid bowl, but it's actually made of two halves that join at the front and at the back where they meet your sacrum. Every time you take a step, those halves move slightly in opposite directions. As one leg swings forward and the other pushes back, one side of the pelvis rotates one way while the other side rotates the opposite way. This small twist, called torsion, happens thousands of times a day. When it works well, walking feels smooth and easy. When one side gets stuck or does more than its share, you might notice it in your hips, knees or lower back.

That's where single leg footwork on the reformer comes in. You lie on your back with one foot on the footbar and press the carriage out and back in, one leg at a time. It looks simple, but it asks a lot. Your working leg has to track in a straight line from hip to knee to ankle, while your pelvis stays steady and your other leg stays quiet. Working one side at a time makes it much easier to notice differences between your legs, and gives you a chance to even them out.

If you're new to the reformer, it's a classic piece of Pilates equipment with a carriage that slides on a frame, connected to a set of springs. Those springs can be adjusted to add resistance or to give you more support, depending on what your body needs that day. That range is what makes it such a helpful tool for realigning the body and getting back to optimal movement.

Curious? Book a consultation with us at @pilatesinguelph. We'll talk about your goals, look at how you move, and get you on the reformer so you can feel it for yourself.

#Pilates #coordination #reformers #optimalmovement