Reformer Stomach Massage Series: Hands Back aka “Round Back” 

– Strengthen your abdominals and massage your internal organs!!

In this series, we revisit the Footwork that we started with (have we ever left it – I wonder?) but now we’re sitting up and trying not to allow thee Reformer to push us off our sit bones!

What’s it good for? ⁠

• Massage of the internal organs.
• Strengthening the abdominal area – especially the “transversus abdominis”.
• Strengthening and stabilising the spinal muscles whilst the spine is trying to lengthen.
• Stretching the front of the chest (pectoral muscles).
• If you’re tight in the hips you will benefit from the hip opening effect of this exercise.
• There is an element of footwork to this exercise so you will be strengthening your calves and mobilising your ankles.

Related exercises? ⁠

Single and Double Leg Pull on the Mat.  Footwork on the Cadillac and Wunda Chair.

“Hands Back” starts at approx 2:08

Stomach Massage Hands Back: Quick “how tos” …

• Springs = the same that you used in the Footwork.
• Repetitions = x5-10, typically x10
• Headrest = down
• Footrest = up

The Set Up

• You’ve just completed Stomach Massage Round Back here…
• Your hands hold onto the sides of the shoulder rests with slightly soft elbow, so that you’re not jamming yourself in.
• If once in this position the springs should be closed.  If not, try an alternative sitting position slightly further back.

The Stomach Massage Round Back – “how to”

• Sit in the position described in the setup section.
• Pull your abdominals inwards and upwards whilst sitting as tall as you can.

Exhale: without allowing your heels to drop press out of the carriage by straightening the legs.
Inhale:  with fully straight legs, lower your heels keeping them together and ankle bones separate.
Exhale: push the carriage out again by lifting your heels and keeping them lifted.
Inhale: bring the courage back in  to close the springs whilst keeping your heels up.
Once you’ve mastered this sequence try working with a brisk rhythm but without losing precision or flow

Hints and Tips

• If you can’t sit upright from the start – move slightly further back on the carriage.  As you gain more mobility and longer hamstrings, you ‘ll be able to sit closer again….
• Keep your body still as you push the carriage backwards and forwards – no rocking and rolling!
• Keep support yourself – not too much weight through your arms.
• The third part of this exercise sequence is often omitted: press the carriage out, drop the heels then lift your heels before returning the carriage to the stopper.
• Imagine you are sitting on two inverted mountain peaks – your sit bones – don’t fall off them.
• Push your hands down to give yourself more lift!
• If in doubt, try taking your hands off the shoulder rests slightly – what happens?

Variations & Modifications

• Try leaning the Short Box against the Shoulder Rests and using as a temporary support until you get stronger.
• Some reformers don’t allow you to move the football all the gear bar backwards and forwards in this case lower the football down one notch.
• If you are very tight across the front of your chest use a cunha, bar or Spread Eagle Board from the Cadillac to widen your grip place.
• For a further challenge, interlock your hands and lift your arms backwards and upwards.
• Try the One Legged Version with your leg below the footbar.