Pilates Projects: 5 Basics to Tackle the Tendon Stretch

Pilates Projects: 5 Basics to Tackle the Tendon Stretch

For Sally

The Tendon Stretch on the Reformer and its MANY variations is a hot topic for Pilates practitioners and teachers. It's an exercise for which I constantly revise my plan of action.

Elusive some days and a glimmer of hope in the next lesson…it's a roller coaster of a ride.

Oh I can get it done and muscle through it of course.

But I've come to understand that the Tendon Stretch is not an upper body exercise. Hmmm…

Shocker!

Just because you've got that footbar in your hot little hands does not make it an arm exercise.

Repeat the previous sentence 3 more times.

Every Day a Little Tendon Stretch

As a super challenging exercise, the Tendon Stretch is a work-in-progress for me. I am happy to share tips and tricks that have been successful in my workouts – and you may find other exercises that speak to you as well.

If you find an exercise to be helpful to find the lower body, the stomach and seat, by all means go for it. You cannot go wrong.

#pilatesproblemsolving

Remember your mantra:

Pilates Projects: 5 Basics to Tackle the Tendon Stretch

The Reformer helper exercises are in order, so as you workout you'll get a few moments to contemplate the Tendon Stretch along the way. A little Pilates foreshadowing…

We'll begin with our old friend the Elephant.

1. The Elephant

Pilates Projects: 5 Basics to Tackle the Tendon Stretch

Oh Elephant, is there anything you can't do? ❤ ❤

The Elephant gives us the basic shape and action of the Tendon Stretch. The position here is more manageable and open and also less precarious than the Tendon Stretch. Less upside down if you will.

Here you are looking for length in the back of the body which you'll need later on as well.

Use the points of contact you have with the Reformer to your best advantage:

  • Reach to the Footbar like you would reach forward in Mat exercises like the Roll Up and the Spine Stretch.
  • Plant your heels firmly into the carriage.

You'll explore these same connections when you get to the Tendon Stretch.

2. The Elephant with One Leg

Pilates Projects: 5 Basics to Tackle the Tendon Stretch

Not to be confused with the exercises known as Arabesques, the Elephant with one leg maintains the same round shape we need in the Tendon Stretch.

This is very important for our purposes here.

Later on, after you're a champ at the Tendon Stretch, feel free to Arabesque all over the place.

This is perhaps the first time in the Reformer sequence that you will work a one-leg variation. Guess when the next one will be?

Remember your premise for using the apparatus in the first place. You get support and assistance whenever and wherever you are connected to the Reformer. Two legs on the carriage? No problem. Take a leg off and it now has to work on its own without much support on one side. This is often challenging.

And if you already know you have a weaker side, it can be VERY challenging.

Relax, if you didn't like a challenge you wouldn't be doing Pilates in the first place and now look you've made it all the way to the Tendon Stretch with one leg. BRA-VO!

3. Stomach Massage Series #1

Pilates Projects: 5 Basics to Tackle the Tendon Stretch

I find the lifted curve of the 1st Stomach Massage exercise to mimic the same Tendon Stretch position you'll soon encounter in the very next exercise – so it's a great time to cram.

Thanks, order of the exercises!

Here you'll use the lift of your back and the feet reaching into the footbar to be able to then recreate these connections upside down (and on one leg) in the Tendon Stretch.

You can maintain the lift better in your Tendon Stretch with the Stomach Massage position in mind. Otherwise I find it easy to just drop over my legs – and although I think I have lift – it's really just gravity.

PS – It feels like Elephant. ?

4. Tree

Pilates Projects: 5 Basics to Tackle the Tendon Stretch

Another crazy helpful exercise is the Tree. I like this one for refining all things one-sided. A great Tree goes a long way. If you can do the Tree well, you can do anything!

Look at the photo above of the Tree.

Now compare it to the photo of Tendon Stretch with one leg at the top of this post.

Joe Pilates' favorite pastime: If you can do it right side up, surely you can do it upside down.

The Tree is especially helpful for the Tendon Stretch with the leg to the back. Use your fabulous mind  to mimic the support of the strap on your foot here to gain support for the leg reaching back in the Tendon Stretch.

5. The 2×4 exercises

The Pilates 2×4 exercises can be a wonderful tool to work on connecting the lower extremities into the center. You can work your entire body soundly with these simple, effective and brutal exercises.

Pilates projects: 5 Basics to Tackle the Tendon StretchPilates projects: 5 Basics to Tackle the Tendon Stretch

Let's take it vertical.

You can do it plain and you can do it fancy.

Standing in the heels-together-and-toes-apart (V) position we have what is essentially the 4th Footwork exercise also – awkwardly, for my purposes – called the Tendon Stretch.

Lift, control and balance are necessary to ground the feet and ignite the center of the body.

Repetition is the Mother of all Learning

Time.

Time is another component to factor into these challenging exercises. The one-leg variations are an exercise in stamina as well. Steady practice over many years is often necessary.

I have been doing the Tendon Stretch as a regular part of my workout for over a decade.

For many years I am sure, it was quite bad. But you must begin somewhere. Now in my lessons I get really jazzed to get another morsel of clarity – a glimmer of “Oh, it's just like that other exercise!”

Revel in the amount of time you have to traipse along the Pilates Path.

Persevere in your Tendon Stretch on the Reformer and use these 5 exercises to aid you on your noble quest. Know that other exercises may be of a great help as well. Some other helpers that come to my mind include:

  • Pull Up on the Wunda Chair
  • Tendon Stretch on the Wunda Chair
  • Long Back Stretch on the Reformer
  • The Roll Up

…and the beat goes on. La di da di dee…la di da di dah…

Lift my leg, whaaah? 

Yes, a word about transitioning to the one-leg variations:

Here's a video tutorial to work on lifting one leg to the side. Start with the leg to the side variation before adding all the other ones. You should be quite solid and secure in the standard version with 2 legs first.

Share your progress in a comment below 🙂

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