Issue #344 – September 8, 2021
My Prep for “Teaser on the Reformer”
by Brett Miller
In case you did not get the info from the title of this article, this is one of the exercises I use to get a person ready for doing a full Teaser on the Reformer. It requires balance and strengh , but most importantly it ties the use of the arms in with the use of the center – or Powerhouse….and it is this skill, more than any other, that is needed to do a great teaser.
But why, Brett are you fixated on Teaser on the Reformer, its quite the show off exercise, yes.
Well, first of all, I am not fixated on the this exercise, but I do really like it because they are are fun to do and includes that lovely bonus of giving a student a true sense of accomplishment.
Are you ready?
Good, then let’s get started!
Set up your Reformer with a long box and a nice light spring, I used the ‘half’ spring or even lighter….on a side note – you Classical folks who who fixate on the benefits of only one kind of spring are missing out…..Bob Liekens liked them and the Reformers he used to teach us in his LEAP program had them – he also told me Romana liked them. And there were different people in Joe’s studio that told me the spring tension varied.
Ok, that is a different subject – but you need a light spring for this exercise.
Sit very close to the front of the box….this is important because it is possible to fall backwards with loss of balance. Sitting forward means an easy roll back rather than a fall to the floor.
Start with a long neutral spine supported by a gentle lift up and under the navel together with the legs gently moving in towards each other. Neck released, arms close to the body – your body is relaxed but engaged….ready to move.
Next, round the lower back by lifting a deeply lift up and under the navel. The neck and head balance nicely, you are still relaxed.
And here I have to let the proud Dad in me ask the question, doesn’t Evan look great? Why yes he does!
Go Evan, Go!!
Using the center, take legs up one at a time, gently squeezing them together along with strong center. The legs may not be together, but the feet certainly are and there is that gently squeeze….’the Powerhouse’ is activated. Continue to stretch arms easy neck!
Now it is action time!!
While staying in balance, pull strongly back up and under the navel while SLOWLY (a slow count of three) moving stretched arms to forward. Here, look closely at your own work and make the connection between the arms moving and the lifting in the center.
Continue to counterbalance the movement of LONG arms forward with deep movement backward from center (opposition).
Pause here for a moment, don’t be in a hurry.
Compare the position my son is in above, with this one I am in below doing the exercise I shared with you earlier — ‘Active Opposition’. They are different….but the idea is the same – not only is there beauty in this ‘active opposition’ – it is key to a deep Pilates practice.
AND NOW, BACK TO OUR REGULARLY SCHEDULED PROGRAMMING
Maintain long arms, gentle squeeze of legs and easy neck on the way back, again using a slow count of three.
Come back to the starting balanced position.
And voila, there you have one rep…..now all you do is rinse, wash, repeat!! Perhaps 5 or 6 times.
If the quads get tired, that is a sign you are not using your center enough, so look more closely.
Just below you find a video of this exercise with Evan and me – enjoy!!
Brett Miller is the founder of Pilates Intel, he started his professional life in the world of ballet, working with various companies in the US. Later on he moved to New York and branched out into modern along with the ballet. Since then, he has lived in Finland and now in Stockholm Sweden.
Brett became a Pilates instructor in 2005 and has been teaching ever since. The intelligent technique that Pilates is, and the chance to continue to be physical, attracted him to this field after being so long in the dance world. Along with teaching Pilates and publishing Pilates Intel, Brett is a software developer for Ericsson.