DIGGING DEEPER - Get to Know Your Pilates Exercises: Backstroke

The Backstroke

By Kerry De Vivo 

This intermediate level, Long Box Reformer exercise is a high-value building block in the Pilates Method. However, it’s often treated or experienced much like a speed bump that you just need to get over. Let’s take a closer look and bond a bit with this exercise so that the benefits can be yours.

Starting with the Pilates principle of precision, let’s look at the details. Start in a position in the upper body that is much like the Hundred. Holding the Reformer handles in each hand, press your knuckles together to create 

one solid line from elbow to elbow. 

Amanda Turner, Teacher at Excel Pilates Annapolis,
demonstrating the precision at the start of Backstroke

This creates an integration of the arms into the muscles of the back, which wraps to the upper abdominal muscles. The upper abs are what lift your torso into this Hundred-like position as well. Knees are bent into the chest with the legs knit together (massive inner thigh engagement here). This whole set up is positioned on the Long Box more toward the Foot Bar than the Headrest. Okay, so just the starting position has a lot going on, with benefits, too.

From here, your arms and legs will do the same thing at the same time. 

I repeat, your arms and legs will do the same thing at the same time. 

Due to this synchronized movement, you’d think it’d be easier to learn Backstroke than the exercise coordination, but that does not seem to be the case. Inhaling, arms and legs go straight up (arms over shoulders, legs over hips) and the carriage does not move. Arms and legs start a controlled circle (no wide whipping arms) to reach the legs together at what would be the height of your legs in the Hundred. The arms are straight, reaching over the legs with the palms of your hands on each leg. Then sustain the inhale all the way to this position and hold the position and your breath for a beat (this position is like a baby Teaser, which is the next exercise you’ll be doing). Lift your limbs back to the starting position and you’d better get the knuckles back together with that solid line from elbow to elbow 
or your teacher will be commenting on that.

Clients at Excel Pilates Annapolis doing the Backstroke

The entire time you’re doing this exercise, sustain the “chin to chest” position with your gaze at your abdomen. Never permit your eyes to wander up, thereby shifting your head back and causing the muscles in your neck to strain. Always lift, lift into the arms/legs up, lift into them circling forward, and lift into the return.

Backstroke builds off of (to name a few): the Hundred, Leg Circles, and the Mat Stomach Massage Series. 

It prepares for (to name a few): Teaser and Long Spinal Massage. 

And here’s the news you’ve been waiting for - you CAN practice the Backstroke off of the Reformer. When you complete your home Mat practice, practice the Backstroke on your Mat.

Joe Pilates was a diver and you can be sure he did the Backstroke in the pool and on his Reformer. Enjoy!