SemiCircle on the Reformer: What's really going on here?

Join me for a short tutorial on the SemiCircle exercise done on the Reformer. I share my tips and tricks to wrangle this exercise and deepen your understanding of how it fits into the order of the Pilates Reformer exercises.
Originally published on the Pilates Andrea blog. Read the full post at wp.me/p31woA-3a5
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Andrea Maida
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[@margaret4696]

The very best explanation of this exercise. Setting up the apparatus and the movement.:)!

[@PilatesAndrea]

Thank you so much Margaret - thanks for watching :) All best to you xox

[@alohakk2432]

Thank you so much! This video is really helpful to understand the same circle . I wish I could take lesson from you. I’m big fan of you from Pilatesology. ☺️

[@PilatesAndrea]

Hi there - thank you so much for watching and for your kind words on my Pilatesology videos as well. The SemiCircle - love it and cant stand it all at the same time LOL I'd love to see you online if you would like - you can pop into one of my online classes with this link: app.acuityscheduling.com/schedule.php?owner=12715947&appointmentType=25943626 - the classes are small and you'll bring your workout and I will help out :) That would be super fun. I also teach a few online lessons as well - pop me a note at pilatesandrea.com if you're interested in one of those. See you soon xox

[@Wee162]

Thanks for the explanation! What I love about Pilates is that even after practicing it for over 15 years (with, ahem, breaks here and there) I still learn new things all the time. I've never really focused on this exercise in terms of what it's supposed to accomplish, so your explanation and comparison with short spine just clicked. The opportunity to learn more is what keeps me enthusiastic about practice. Finding a teacher who communicates and teaches so well is also so encouraging. I've just subscribed and I thank you for creating such illuminating and informative (and not annoying like many other (!) videos.

[@PilatesAndrea]

Hi Jenni - thank you so much for all your awesome feedback on my video :) So glad you enjoyed it and found it to be helpful and also not annoying LOL And good for you for catching on to the Short Spine /SemiCircle similarities - it is such a help to relate the exercises to one another. And thank you so much for becoming a subscriber - stay tuned for more videos like this one - and let me know if there is an exercise you would like to see featured in a video :)

[@dalia44441]

Hi Andrea I loved this tutorial. I was taught Semi Circe with the bar half raised, and only one red spring, finishing with a stretch where you hold on to your heels or to the bar with your hands. I'd love to see your approach to that. Also, as far as I know, J. Pilates did not leave after him the order of exercises on the reformer, but only on the mat. And that what we have today is only an assumption. So if you know differently I would love to know more.

[@PilatesAndrea]

HI there - thanks so much for watching and sharing your thoughts here. I also learned the stretch you mention after the SemiCircle when you hold the bar or the heels. I like to do that sometimes too to get extra stretch and pull the carriage in all the way...to see just how far out the carriage is LOL. But I find it challenging to keep the length in the body in that stretch - it's easy just to park yourself there. You are correct that the only "documentation" we have from Joe is of the Mat exercises in Return to Life. However, I have been learning from Jay Grimes for the last decade or so and he has shared with us the order of the Reformer exercises which he learned from Joe. I realize the Reformer order has been played around with over the years, but many of the orders that exist out there from Jay, Romana and Carola have such similarities. Also when you work for the "thought process" behind the order of the exercises - the premise is that every exercise prepares you for the next and what is to come - I have a strong belief that we can experience Joe's order as best we can in 2016. Thank you so much for watching :)

[@ricardocuellar3244]

There is more than just articulation in the Semicircle. The correct biomechanics of the movement integrates spinal articulation and lower extremities function. The lower extremities action (hip, knee & ankle mobility) is 100% important since is from there that you want to apply the forces against the spring tension. Pushing the carriage from the spine is not healthy at all. Setting the bar that low does not allow correct engagement of important muscles of the lower extremities. Semicircle is a combination of spinal articulation plus hip & knee flexion-extension plus ankle plantar & dorsiflexion. In your video you also put the knee ligaments in big risk as the carriage reaches down.

[@PilatesAndrea]

Hi Ricardo, Thanks so much for watching and for sharing your comments and questions here. You are correct, there are more things going on in the Semi Circle than spinal articulation. There is also hip opening and thigh stretch - and for some that can be considerable. Much of the lower body's flexibilities and capabilities are crucial as to whether this exercise is even possible for some individuals. First let me clarify that it is not the spine which pushes the carriage out, but the muscles of the trunk, the stomach and the seat. Although it is the feet and legs that are in contact with the footbar, they should not be driving the exercise. The knees and joints of the lower body are not pushing and bearing the load of the springs - it is the muscles of the center which allow for the control to hold the carriage in place (when it is open) and articulate the spine up and/or down. Also the heels will remain up throughout the exercise. This is an aid to not allowing the legs to push one into the exercise. This is not an easy exercise and often those with an injury or issue of any kind do not do this exercise. Thanks so much for your feedback.

[@ameliasasso]

Great video! I agree with everything, and I love and hate this exercise at the same time! It has been SO hard for me to do, i've been practicing for years and just recently am I able to do it without my knees popping. My knees are not injured, but they pop uncomfortably. The reason I bring this up is, to answer your "heels always up" with a question: Heels up makes my knees feel way better, but the way I originally learned this exercise, Step 1: lower heels *to touch the frame. Step 2: Articulate spine down into the well, Step 3: Push carriage out. Step 4: Articulate spine up while not moving carriage. Step 5: Bring carriage home. Step 6: Lift heels. repeat. So where did this version come from? Have you ever hear of it? Thanks Andrea I love your posts, please keep spreading the pilates love! -amy