Reformer Pilates mobilisation for hips & spine: gentle workout for more flexibility
A flexible spine and supple hips are the key to a healthy posture, pain-free movement sequences and more ease in everyday life. However, due to prolonged sitting, one-sided strain or a lack of activity, our bodies often lose flexibility in precisely these areas. Reformer Pilates offers you the perfect solution: "With targeted mobilisation for your hips and back, you improve your flexibility, relieve tension and promote your upright posture - without overstraining yourself," explains our Pilates expert Greta.
Why Reformer Pilates helps with back & hip pain
"The gentle, guided movements on the Reformer are ideal for anyone who suffers from tension, stiffness or limited mobility - especially in the lower back or hips," says Greta. "Thanks to the adjustable spring tension, you can adjust the intensity of your training individually and perform controlled mobilisation movements safely."
This is particularly helpful for:
- Sitting-related tension in the lumbar and thoracic spine.
- Shortened hip flexors and limited hip mobility
- Stress-related blockages in the back
- Imbalances in the pelvic area
The reformer training helps you to correct incorrect posture, improve your body awareness and experience movement smoothly and pain-free again.
Mobilisation of the hips and spine - why it is so important
Our spine is designed to bend, stretch and rotate, and our hips should also be able to move freely in order to connect the upper body and legs harmoniously. Restrictions in these areas can lead to overloading, pain or postural damage. "As we often don't move our hips and spine enough in everyday life, targeted mobilisation like in our Reformer Pilates video is so important," emphasises Pilates instructor Greta.
1. Bridging ➡️ All rubber bands ➡️ 3 repetitions
Start with a hip mobilisation. To do this, start lying on your back with your feet hip-width apart and your midfoot on the foot bar. "As you exhale, tilt your pelvis and roll your spine up vertebra by vertebra to the long diagonal," Greta instructs. "As you exhale, slowly roll back down."
An important tip from the expert: "Pay attention to flowing movements."
2. Pelvic Lift➡️ All rubber bands ➡️ 5 repetitions
For this pelvic tilt on the Pilates reformer, bring your feet together, heels touching in a V, knees shoulder-width apart. "Then tilt your pelvis as in the first exercise and lift it up a few centimetres," says the Pilates instructor. Then push the trolley halfway apart so that your knees remain slightly bent. "The focus is on the pubic bone, which you pull towards your ribs."
3. Short spine massage➡️ 2 red + 2 blue rubber bands ➡️ 3 repetitions
While lying on your back, place your feet in the long loops and raise your legs to a 90 degree angle. "As you exhale, stretch your legs forwards, then lift them up straight and push them further back so that your spine is raised," explains Greta. "Then bend your knees and bring them towards the shoulder pads to return to the starting position." This mobilises both the spine and the back of the legs.
4. leg Circles➡️ 1 red + 1 blue rubber bands ➡️ 5 repetitions per side
"The next exercise trains an isolated hip movement," says Greta. When lying on your side, your lower leg is bent and the upper leg is in a long loop. "As you exhale, move your straight leg forwards and slowly move it back."
The expert's tip: "Work in isolation from the hip joint. Keep your back long and stable." Then switch sides.
5. pulling straps➡️ 1 red + 1 blue rubber band ➡️ 3 repetitions
For the next mobilisation, first bring the foot bar of the Pilates reformer all the way down. Greta shows you how to do this in the video. Get into a prone position, stretch your legs out and grab the ropes. "Inhale and pull your arms back, lifting your sternum. Lower again as you exhale." This is not only a great mobilisation, but also strengthens your lower back.
6. hip flexor Stretch➡️ 1 red + 1 blue rubber bands ➡️ 3 repetitions per side
"This exercise is a very good stretch for the hip flexor," explains expert Greta. Fold the foot bar back up, place one foot next to the reformer and kneel on the trolley with the other. Exhaling, push the trolley backwards and lower your hips. "Pull your pubic bone towards your belly button to intensify the stretch," says the Pilates instructor. Repeat this 3 times and then switch sides.
7. Quadruped➡️ 1 red + 1 blue rubber band ➡️ 3 repetitions per side
For this hip mobilisation, start in a lateral quadruped position: "One hand and one knee are on the platform, the other hand and knee are on the lying surface of the trolley," Greta demonstrates. "As you exhale, push the trolley outwards and stretch your hips. Keep your upper body upright." Inhale and slowly return. After 3 repetitions, come round to the other side.
Reformer Pilates mobilisation for hips & spine: your key to greater mobility
A regular Reformer Pilates workout to mobilise your hips and spine is the ideal way to gently improve your mobility, relieve tension and prevent pain in your lower back or hips. The targeted exercises on the Reformer activate your deep muscles, promote blood flow to the fascia and help you to move more freely and easily, without overexerting yourself. Pilates expert Greta emphasises: "With conscious mobilisation on the Reformer, you not only gain flexibility, but also posture, stability and body awareness."
FAQ - Frequently asked questions about Reformer Pilates hip & spine mobilisation
Profile of expert Greta
Name: Greta Giorei
Age: 32
Profession: Reformer Pilates Instructor.
Sports background: Professional dancer and Pilates instructor, Reformer Pilates instructor, ballet dancer.
This is what makes Greta special:
As a dancer, Greta understands exactly what body control means. She loves dynamic movement and at the same time conveys calmness so that her classes are perfectly balanced.
