Reformer Scooter + Lunges
Using one red and one yellow spring, bring one foot to the floor beside the reformer, and the other foot against the shoulder block closest to you. Stand up tall, and look down at your knees… you want them to be right in line with one another (as in, one of them is not further forward or back).
For scooter, stand up tall, and float the carriage knee (the side with the foot on the shoulder block) up and off the carriage. Bring your hands to your hips or to the footbar, and push back with the foot that’s on the shoulder block. Push back and return for 8-10 reps on each leg.
If you have a fused spine, you can also try hinging forward in this exercise to increase your range of motion.
For lunges, bring your standing foot forward, and let your back knee rest down on the carriage (your knees will no longer be in line). Then, with your hands either on the footbar or on your hips, deeply bend your front knee, and push the carriage back with your back knee. Again, if you have a spinal fusion, you may want to try hinging forward at your hips as you push back.
In both of these exercises, you may feel work in the back of your carriage leg, as well as in the side of your standing hip. Totally normal! It’s all great work for your glutes and hamstrings.
For anyone with a scoliosis spinal fusion, I recommend consulting an experienced movement practitioner before attempting these on your own. Overall, you want to be mindful not to hyperextend (aka, overly arch) through your lumbar spine (where any unfused vertebrae may be vulnerable to too MUCH motion).