Reformer Foundations and Knee Stretches

Knee Stretches explore the movement of the carriage from a kneeling support position. The magazine shows rounded and extended variations, followed by a more demanding Knees Off option.

Your teacher determines which version belongs in your current practice. Knees Off is a progression to be assigned, not a requirement to finish the set with something harder.

Learn how the hands, knees, and feet relate to the apparatus before adding movement. Ask what should remain organized and what should move in the variation you are practicing. That distinction gives the exercise direction.

Notice the return of the carriage as carefully as the outward movement. If rhythm, range, or body position changes with fatigue, let your teacher know. A pause or a different variation may help you continue learning.

The magazine's spring and repetition numbers describe lesson examples. Use your teacher's choices on your actual machine. Your useful takeaway is the cue that helps you coordinate the task, rather than a number copied without its context.