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- Lie on your back on the Reformer carriage with your head supported and spine in a neutral position.
- Place both heels on the foot bar, about hip-width apart, with toes pointing directly upward and feet parallel.
- Ensure knees are aligned with hips and ankles—avoid letting them fall in or splay out.
- Inhale to prepare. As you exhale, press through your heels to straighten your legs, extending fully without locking the knees.
- Keep your pelvis neutral and avoid arching your lower back as the carriage moves.
- Inhale to return slowly and with control, bending your knees to bring the carriage back in without letting the springs pull you in too quickly.
- Complete repetitions as prescribed by your physiotherapist.
