This month’s exercise does exactly what it says on the label, but how this exercise lives up to its name can still elude the most seasoned practitioner. You’re up, Stomach Massage on the Reformer.
Granted, if you hear the name of the exercise and crack open a bottle of massage oil, you’ll end up disappointed (Pilates studio ≠ spa). Let’s investigate!
What it is
Sit close to the Reformer’s edge – perhaps even just slightly in front (!) of it.
Pull with your hands underneath the carriage to support your C-Curve.
Extend the legs against 2-4 springs.
“Squat” to close the carriage as far as possible without breaking posture.
Repeat – optionally adding a flex-and-point of the feet against the extended springs.
For flair, try the one-legged variants, extending one leg underneath the footbar (or over, we won’t stop you). Oh, and there’s the other variations in the series, of course (arms back, arms reach forward, spine twisting), but the basic concept remains: let the springs assist you into a deep squat.
What it does
Here’s where it gets interesting; on the surface, we get all the goodness of a squatting action and lower body effort (think: Footwork in a seated position). There’s also the lovely deepening of the C-Curve and the assisted compression into a tight little ball (think: Rolling Back position). But wait, there’s more!
If there’s one thing one can glean from studying Joseph Pilates’ writings, it’s that he wasn’t particularly fond of breaking the benefit of an exercise down by naming a laundry list of muscles and musculoskeletal going-ons (more often than not, he seemed more interested in writing about the impact of his exercise system on circulation and the brain).
Stomach Massage is a stimulation of the internal organs; you are just one internet search away from finding evidence that squats have a positive effect on digestion and, um, regularity. In the western yoga practice, it’s called “wind removing”; in Pilates, we call it “Stomach Massage”.
The compression of our colon(s) is a frequently repeated concept unto itself in the method, too. Remember all the times you hug your knee(s) deeply into your chest on the Mat or Reformer? Stomach Massage. Or anytime the Leg Springs, Push Through Bar, or footbar bring you into a deeper fold at the hips? Stomach Massage. Treat those moments as such (hint: the compression begins after you passed your tabletop position), and you may experience benefits well beyond increased mobility.
(At the very least, we hope you will no longer roll your eyes when you’re told that the exercise is a massage for the internal organs…)
PS: If you’re on Instagram and want to share your #stomachmassage with us, please tag us: @360pilatesonline