POLESTAR PILATES FINAL PAPER QUESTIONS AND
ANSWERS 2025/2026
✔✔Long Stretch Series - ✔✔Equipment: Reformer, RB
Exercise: Hands on Footbar, Standing on Carriage. Elephant - maintain spine in flexion,
feet flat on carriage, hip width apart, legs vertical, shoulders flexed, toes slightly lifted.
Inhale to press carriage back, maintaining spine flexion. Exhale to pull carriage in,
deepening the abdominal scoop. Emphasis on pulling the carriage in. Single leg
elephant. Inverted V - Spine in neutral, feet propped up against the shoulder rests. Hips
flexed until in or near a V-position. Inhale to lengthen the spine. Exhale to extend the
hips, pressing the carriage back while pivoting around the shoulders. Lengthen until in
full plank position. Inhale to flex the hips, allowing pelvis to rise toward the ceiling as the
carriage moves in to starting position. Long Stretch - From the plank position, inhale to
move forward over the bar extending the shoulders. Maintain hips & knees extended &
exhale to push back into shoulder flexion. Jack Rabbit - Prop feet against shoulder
rests. Press back into plank position. Maintain arms at 135 degrees & bend & straighten
the legs w/o moving the torso.
Benefits: HNSO, Upper Extremity Strength + Core Integration, Shoulder Girdle
Organization, Shoulder Girdle Stabilization, Spine Articulation, Spine Extension,
Strengthens abs, arms, shoulders & legs.
Planes of Movement: All
Program Design: Inverted
FA: Push Up, Half Squat, Full Squat, Goal Post, Heel Raise, Prone Knee Bend
✔✔Long Spine Massage - ✔✔Equipment: Reformer, RB
Exercise: Supine, arms at sides. Legs parallel & extended to 45 degrees, feet in Long
loops. Pelvis neutral. Stretch and relax your arms alongside your torso. Inhale to flex
hips, leg adducted, until feet are just above the torso. Exhale to articulate spine into
vertical shoulder stand, keeping carriage stationary. Inhale to abduct legs to shoulder
width, then exhale to articulate spine back down to the carriage, keeping carriage
stationary. Circle legs to return to starting position. Repeat, beginning w/ abducted legs,
articulating the spine back down w/ adducted legs. The carriage should remain still
throughout the roll up & roll down.
Benefits: Strength in back body, Core Control in Spine Flexion, Articulation of Spine,
Stretches Spine Extensors, Strengthens Abdominals + Hip Extensors (Glutes +
Hamstrings).
Planes of Movement: Sagittal
Program Design: Supine Abdominals, Movement Integration, Inversion
FA: Hundred, Roll Up, Half Squat, Full Squat, Heel Raises
✔✔Short Spine Massage - ✔✔Equipment: Reformer, RB
Exercise: Supine, arms at sides. Legs parallel & extended to 45 degrees, feet in short
loops. Pelvis neutral. Arms at sides. Inhale to flex hips. Exhale to arc legs over &
articulate spine into piked shoulder stand until carriage comes to rest. ER hips slightly &
inhale to flex hips & knees until thighs are parallel to floor. Keep feet together & steady
in space & exhale to articulate spine back down onto carriage, allowing hamstrings to
,lengthen. Continue to extend the spine onto the carriage as the hips & knees bend
deeper then press out to starting position w/ legs parallel. Pike, peel up, plie, peel down,
press.
Benefits: Core Control, Spine Flexion (esp Lumbar), Spine Articulation, Spinal
Extensors, Stretches Back of Body, Strengthens Abs, Glutes + Hamstrings, Eccentric
Core Control.
Planes of Movement: Sagittal + Transverse
Program Design: Supine Abdominals, Movement Integration, Inversion
FA: Hundred, Roll Up, Full Squat, Long Sit
✔✔Kneeling Arms - Facing Front - ✔✔Equipment: Reformer, R Spring
Exercise: Seated or high kneeling facing foot of reformer. Hands in handles, palms
facing up. Arms bent at sides. Neutral alignment. Spot client w/ teacher's hand at
sternum until gain balance. Offering aka Serving; Bend your elbows. Palms up.
INHALE, stand tall to prepare. EXHALE to reach your arms forward until almost straight.
INHALE, bend your elbows straight back to return slowly to the starting position.
Opposite breathing pattern possible. Straight Arm Offering: Move your straight arms
forward and back, also called Shoulder Flexion, or The Queen. Serve a Tray; INHALE
to reach arms forward.
EXHALE to open your arms to the sides, without letting your shoulder blades squeeze
together. INHALE to return your arms to shoulder width in front of you. EXHALE to bend
your elbows and return to the starting position. Hug a Tree; Lift your elbows to the sides
and connect your fingertips across your sternum (as if you are hugging a big tree).
INHALE to let your shoulder blades come together, while your fingers separate.
EXHALE, move your hands closer together. Arm Circles; INHALE to reach your arms
forward to an upward diagonal.
EXHALE to open them out to the sides (keep scapulae stable) and circle them around
and down. Reverse direction. Reverse the breathing pattern. Salute aka Triceps Press;
Lift your arms into a rhomboid position in front of your face. Your elbows are bent, your
index fingers and thumbs are touching with your palms facing away from the forehead.
EXHALE to press into the straps, extending your arms on an upward diagonal (to where
the wall meets the ceiling). INHALE, bend your elbows back into the starting position,
backs of your hands touching your forehead. Shave the Head aka Triceps; Similar to
Salute, but your hands are behind your head. Lean slightly forward. This requires
✔✔Kneeling Arms Facing Back - ✔✔Equipment: Reformer, R Spring
Exercise: Seated or high kneeling facing back/pulleys of reformer. Hands in handles,
palms facing up. Arms bent at sides. Neutral alignment. Spot client w/ teacher's hand at
sternum until gain balance. Biceps Curls: Palms up, elbows lifted to shoulder height or
as high as tolerated. Exhale to bend elbows, bring hands close to the shoulders w/o
allowing the elbows to move. Rows- cords crossed: Exhale to adduct the scapulae &
reach the elbows back, hands staying in front of the torso, arms parallel to the floor.
Chest Expansion: Inhale to press back, opening clavicles to the sides. Pause & turn
head to look right, left, center. Repeat, looking in opposite direction first.
Benefits: Shoulder Mobility, Shoulder Strength, Axial Elongation/Posture, Strengthens
Arms (Triceps for Straight Arms Back), Hip Extensors, Abdominals, Balance, Control,
, Posterior Shoulder Girdle + Rotator Cuff, Reverse Hug a Tree: Strengthens rhomboids
and middle trapezius.
Program Design: Kneeling/Seated
Planes of Movement: All
FA: Goal Post, Side Lift, Prone Shoulder Flexion, Superman, Prone Knee Bend
✔✔Kneeling Arms Facing Side - ✔✔Equipment: Reformer, R Spring
Exercise: High kneeling facing side of reformer in the middle of the carriage or next to
shoulder rests. One hand holding handle or loop. Knees hip width apart. Neutral
alignment. Kneeling Side Arms #1 (Draw a Sword): Outside hand holding loop, palm
facing in, just in front of opposite ASIS bone. Exhale to reach elbow out & up to 45
degree angle, then extend forearm. Hand should end up level w/ top of head. Inhale to
return. Kneeling Side Arms #2 (lateral flexion/triceps): Inside hand on shoulder rest,
body in sidebend w/ outside hand holding loop, palm facing up, elbow bent aligned over
side of face. Exhale to extend elbow, pressing hand toward ceiling. Humerus should
remain stable. Inhale to return. Kneeling Side Arms #3 (truck driver): Inside hand
holding loop, palm facing ear, arm in 'goal post' position, w/ the arm slightly forward of
shoulder. Exhale to press hand straight up toward ceiling. Inhale to return. Travolta
(draw a sword w/ rotation). External & Internal Rotation (elbow in at side and rotates
in/out).
Benefits: Trunk, Hips, Shoulders, Arms, Rotator Cuff, Deltoids, Pecs, Posture, Shoulder
Congruency, HNSO, Axial Elongation, Core Control, Trunk Stabilization, Side Bend:
lengthens latissimus dorsi, quadratus lumborum, and obliques on the side body.
Program Design: Seated/Kneeling
Planes of Movement: Frontal & Transverse
FA: Prone Knee Bend, Side Lift, Prone Press Up, Push Up, Goal Post
✔✔Reverse Abdominals - ✔✔Equipment: Reformer, B or R
Exercise: Quadruped, facing back/pulleys of reformer, knees 1-2" away from shoulder
pads. Hands on frame, slightly in front of shoulders. Spine in neutral. Shift body weight
forward so that shoulders are ahead of hands, putting body in a parallelogram position.
Grip with thumbs on top. Exhale to flex hips, bringing carriage towards hands. Maintain
neutral spine. Inhale to extend hips, allowing carriage to move towards foot of reformer,
past starting position. INHALE to prepare. EXHALE to pull your knees underneath your
body without moving your upper body. (hip flexion). INHALE to return the carriage with
control.
Benefits: Balance, Shoulder Girdle Organization, Hip Disassociation, Strengthens Upper
Abdominals, Hip Flexors, Shoulders + Arms, Anterior Oblique Sling, HNSO, Core
Control.
Program Design: Upper Extremity Weight Bearing
Planes of Movement: Sagittal & Transverse (Oblique Variation)
FA: Push Up, Hundred, Roll Up
✔✔Knee Stretches - ✔✔Equipment: Reformer, RB or RY
Exercise: Hold on to the foot bar while coming to kneel on the carriage. Grab the
carriage shoulder-width apart and place the soles of your feet against the shoulder
ANSWERS 2025/2026
✔✔Long Stretch Series - ✔✔Equipment: Reformer, RB
Exercise: Hands on Footbar, Standing on Carriage. Elephant - maintain spine in flexion,
feet flat on carriage, hip width apart, legs vertical, shoulders flexed, toes slightly lifted.
Inhale to press carriage back, maintaining spine flexion. Exhale to pull carriage in,
deepening the abdominal scoop. Emphasis on pulling the carriage in. Single leg
elephant. Inverted V - Spine in neutral, feet propped up against the shoulder rests. Hips
flexed until in or near a V-position. Inhale to lengthen the spine. Exhale to extend the
hips, pressing the carriage back while pivoting around the shoulders. Lengthen until in
full plank position. Inhale to flex the hips, allowing pelvis to rise toward the ceiling as the
carriage moves in to starting position. Long Stretch - From the plank position, inhale to
move forward over the bar extending the shoulders. Maintain hips & knees extended &
exhale to push back into shoulder flexion. Jack Rabbit - Prop feet against shoulder
rests. Press back into plank position. Maintain arms at 135 degrees & bend & straighten
the legs w/o moving the torso.
Benefits: HNSO, Upper Extremity Strength + Core Integration, Shoulder Girdle
Organization, Shoulder Girdle Stabilization, Spine Articulation, Spine Extension,
Strengthens abs, arms, shoulders & legs.
Planes of Movement: All
Program Design: Inverted
FA: Push Up, Half Squat, Full Squat, Goal Post, Heel Raise, Prone Knee Bend
✔✔Long Spine Massage - ✔✔Equipment: Reformer, RB
Exercise: Supine, arms at sides. Legs parallel & extended to 45 degrees, feet in Long
loops. Pelvis neutral. Stretch and relax your arms alongside your torso. Inhale to flex
hips, leg adducted, until feet are just above the torso. Exhale to articulate spine into
vertical shoulder stand, keeping carriage stationary. Inhale to abduct legs to shoulder
width, then exhale to articulate spine back down to the carriage, keeping carriage
stationary. Circle legs to return to starting position. Repeat, beginning w/ abducted legs,
articulating the spine back down w/ adducted legs. The carriage should remain still
throughout the roll up & roll down.
Benefits: Strength in back body, Core Control in Spine Flexion, Articulation of Spine,
Stretches Spine Extensors, Strengthens Abdominals + Hip Extensors (Glutes +
Hamstrings).
Planes of Movement: Sagittal
Program Design: Supine Abdominals, Movement Integration, Inversion
FA: Hundred, Roll Up, Half Squat, Full Squat, Heel Raises
✔✔Short Spine Massage - ✔✔Equipment: Reformer, RB
Exercise: Supine, arms at sides. Legs parallel & extended to 45 degrees, feet in short
loops. Pelvis neutral. Arms at sides. Inhale to flex hips. Exhale to arc legs over &
articulate spine into piked shoulder stand until carriage comes to rest. ER hips slightly &
inhale to flex hips & knees until thighs are parallel to floor. Keep feet together & steady
in space & exhale to articulate spine back down onto carriage, allowing hamstrings to
,lengthen. Continue to extend the spine onto the carriage as the hips & knees bend
deeper then press out to starting position w/ legs parallel. Pike, peel up, plie, peel down,
press.
Benefits: Core Control, Spine Flexion (esp Lumbar), Spine Articulation, Spinal
Extensors, Stretches Back of Body, Strengthens Abs, Glutes + Hamstrings, Eccentric
Core Control.
Planes of Movement: Sagittal + Transverse
Program Design: Supine Abdominals, Movement Integration, Inversion
FA: Hundred, Roll Up, Full Squat, Long Sit
✔✔Kneeling Arms - Facing Front - ✔✔Equipment: Reformer, R Spring
Exercise: Seated or high kneeling facing foot of reformer. Hands in handles, palms
facing up. Arms bent at sides. Neutral alignment. Spot client w/ teacher's hand at
sternum until gain balance. Offering aka Serving; Bend your elbows. Palms up.
INHALE, stand tall to prepare. EXHALE to reach your arms forward until almost straight.
INHALE, bend your elbows straight back to return slowly to the starting position.
Opposite breathing pattern possible. Straight Arm Offering: Move your straight arms
forward and back, also called Shoulder Flexion, or The Queen. Serve a Tray; INHALE
to reach arms forward.
EXHALE to open your arms to the sides, without letting your shoulder blades squeeze
together. INHALE to return your arms to shoulder width in front of you. EXHALE to bend
your elbows and return to the starting position. Hug a Tree; Lift your elbows to the sides
and connect your fingertips across your sternum (as if you are hugging a big tree).
INHALE to let your shoulder blades come together, while your fingers separate.
EXHALE, move your hands closer together. Arm Circles; INHALE to reach your arms
forward to an upward diagonal.
EXHALE to open them out to the sides (keep scapulae stable) and circle them around
and down. Reverse direction. Reverse the breathing pattern. Salute aka Triceps Press;
Lift your arms into a rhomboid position in front of your face. Your elbows are bent, your
index fingers and thumbs are touching with your palms facing away from the forehead.
EXHALE to press into the straps, extending your arms on an upward diagonal (to where
the wall meets the ceiling). INHALE, bend your elbows back into the starting position,
backs of your hands touching your forehead. Shave the Head aka Triceps; Similar to
Salute, but your hands are behind your head. Lean slightly forward. This requires
✔✔Kneeling Arms Facing Back - ✔✔Equipment: Reformer, R Spring
Exercise: Seated or high kneeling facing back/pulleys of reformer. Hands in handles,
palms facing up. Arms bent at sides. Neutral alignment. Spot client w/ teacher's hand at
sternum until gain balance. Biceps Curls: Palms up, elbows lifted to shoulder height or
as high as tolerated. Exhale to bend elbows, bring hands close to the shoulders w/o
allowing the elbows to move. Rows- cords crossed: Exhale to adduct the scapulae &
reach the elbows back, hands staying in front of the torso, arms parallel to the floor.
Chest Expansion: Inhale to press back, opening clavicles to the sides. Pause & turn
head to look right, left, center. Repeat, looking in opposite direction first.
Benefits: Shoulder Mobility, Shoulder Strength, Axial Elongation/Posture, Strengthens
Arms (Triceps for Straight Arms Back), Hip Extensors, Abdominals, Balance, Control,
, Posterior Shoulder Girdle + Rotator Cuff, Reverse Hug a Tree: Strengthens rhomboids
and middle trapezius.
Program Design: Kneeling/Seated
Planes of Movement: All
FA: Goal Post, Side Lift, Prone Shoulder Flexion, Superman, Prone Knee Bend
✔✔Kneeling Arms Facing Side - ✔✔Equipment: Reformer, R Spring
Exercise: High kneeling facing side of reformer in the middle of the carriage or next to
shoulder rests. One hand holding handle or loop. Knees hip width apart. Neutral
alignment. Kneeling Side Arms #1 (Draw a Sword): Outside hand holding loop, palm
facing in, just in front of opposite ASIS bone. Exhale to reach elbow out & up to 45
degree angle, then extend forearm. Hand should end up level w/ top of head. Inhale to
return. Kneeling Side Arms #2 (lateral flexion/triceps): Inside hand on shoulder rest,
body in sidebend w/ outside hand holding loop, palm facing up, elbow bent aligned over
side of face. Exhale to extend elbow, pressing hand toward ceiling. Humerus should
remain stable. Inhale to return. Kneeling Side Arms #3 (truck driver): Inside hand
holding loop, palm facing ear, arm in 'goal post' position, w/ the arm slightly forward of
shoulder. Exhale to press hand straight up toward ceiling. Inhale to return. Travolta
(draw a sword w/ rotation). External & Internal Rotation (elbow in at side and rotates
in/out).
Benefits: Trunk, Hips, Shoulders, Arms, Rotator Cuff, Deltoids, Pecs, Posture, Shoulder
Congruency, HNSO, Axial Elongation, Core Control, Trunk Stabilization, Side Bend:
lengthens latissimus dorsi, quadratus lumborum, and obliques on the side body.
Program Design: Seated/Kneeling
Planes of Movement: Frontal & Transverse
FA: Prone Knee Bend, Side Lift, Prone Press Up, Push Up, Goal Post
✔✔Reverse Abdominals - ✔✔Equipment: Reformer, B or R
Exercise: Quadruped, facing back/pulleys of reformer, knees 1-2" away from shoulder
pads. Hands on frame, slightly in front of shoulders. Spine in neutral. Shift body weight
forward so that shoulders are ahead of hands, putting body in a parallelogram position.
Grip with thumbs on top. Exhale to flex hips, bringing carriage towards hands. Maintain
neutral spine. Inhale to extend hips, allowing carriage to move towards foot of reformer,
past starting position. INHALE to prepare. EXHALE to pull your knees underneath your
body without moving your upper body. (hip flexion). INHALE to return the carriage with
control.
Benefits: Balance, Shoulder Girdle Organization, Hip Disassociation, Strengthens Upper
Abdominals, Hip Flexors, Shoulders + Arms, Anterior Oblique Sling, HNSO, Core
Control.
Program Design: Upper Extremity Weight Bearing
Planes of Movement: Sagittal & Transverse (Oblique Variation)
FA: Push Up, Hundred, Roll Up
✔✔Knee Stretches - ✔✔Equipment: Reformer, RB or RY
Exercise: Hold on to the foot bar while coming to kneel on the carriage. Grab the
carriage shoulder-width apart and place the soles of your feet against the shoulder
