DIGGING DEEPER - Get to Know Your Pilates Exercises: Tree

By Amanda Turner

Left: Amanda & Caraline, Excel Pilates Annapolis teachers, perfecting Tree
Right: Scott, Excel Pilates Annapolis client since 2017, doing Tree on the Reformer 

“Oh Christmas Tree, Oh Christmas Tree”…any guesses as to this month’s exercise?!? That’s right, you guessed it - Tree!  While this is a foundational exercise on the Reformer, and something you learn early on in your Pilates venture, it is often an exercise that can be…ummm…shall I say…sloppy.  Maybe not sloppy, but perhaps rushed through, quickly executed, and not performed to get the full benefit of the exercise. While I won’t go into detailed explanation of the Short Box Series, I will go over the pre-Tree stretches, as those are SO important.  

Tree is great for stretching the back of the body, strengthening the powerhouse, and articulating the spine. Three stretches precede Tree, and believe it or not, they’re not necessarily about stretching the hamstring or how high you can get your leg, they’re more about stretching your back and how lifted you can keep your spine. 

·       You’ll start with squared hips with your left ankle in the strap and your right forearm hooked underneath your right knee (although it’s good to switch it every now and then and start with your left side ;)). The key here is to keep your knee anchored to your chest even if your leg doesn’t straighten. 

·       You’ll lift and lower your leg three times. Did I mention it does NOT matter if your leg is straight - only that your spine is lifted?? You get the point; I won’t nag anymore :). 

·       Once you’ve completed your three reps you will now straighten your leg, lowering it if necessary, and flex and point your ankle three times. 

·       Next, you’ll scoop your abs off your thigh to lift and lower your leg, still keeping the hips square, planted on the box, and spine lifted. 

·       NOW it’s time to Tree. Round forward, bringing your forehead to your knee (or attempting), shift back, bringing your right leg up to the ceiling being certain to secure the strap at your left ankle.

·       Keeping the reach of your right leg to the ceiling, you’ll begin to round your spine back into the well of the Reformer - think along the lines of the Roll Up, unfolding the spine one vertebra at a time. Keep the reach of your left leg down and you will feel a magnificent stretch in the left thigh and hip while rounding back!

·       Once you get to your limit (only go back as far as you can keep your abs pulled in and spine rounded), you’ll walk your hands up your leg toward your toes DEEPENING YOUR SCOOP while returning to your forehead-to-knee position.  

·       Repeat three times, and on your third rep sit up nice and tall on the top of your sit bones, taking your final Tree stretch. 

·       Then, treat yourself to your ankle over knee hip and glute stretch, you’ve earned it. 

·       You can progress your rounded back to an arched back, but only after you’ve mastered your scoop.

Your whole Short Box Series can be done off the Reformer also. You can do it seated with your feet pressing into the floor or seated on a mat with your legs extended, either option would be great to add to your home practice; it can also be done on the Wunda Chair, pushing the pedal down; or on the ladder barrel - my personal favorite!

Exercises to work on to improve your Tree:

~The Roll Up

~Single Leg Circles

~Single Straight Leg Stretch

~Spine Stretch Forward

~Open Leg Rocker

Happiest of Holidays to you all and enjoy polishing the Tree!