By Dr. Sarah Crawford, PT, DPT, COMT, CMTPT
When your body doesn’t feel “stable” — whether due to hypermobility, past injuries, pregnancy/postpartum changes, or general weakness — the idea of working out can feel overwhelming. Too often, traditional fitness settings skip foundational strength in favor of high-volume, fast-paced movement. That’s where Reformer Pilates shines. Rooted in precision and control, Pilates is uniquely equipped to help individuals build true stability… not through bracing or stiffness, but through smart movement.
In the hands of a skilled instructor or physical therapist, every exercise on the Reformer can be modified — progressing from supported to dynamically challenged in a way that keeps your system feeling safe, but never stagnant.
The Principles Matter: What Makes Pilates Different
Joseph Pilates built his method around key concepts: control, concentration, centering, precision, breath, and flow. Instead of muscling through a movement, Pilates teaches your body to organize itself — turning on the right muscles, at the right time, in the right amount. For individuals with instability (think: loose joints, ribs that flare, pelvis that shifts, or a hard time “finding” deep core muscles), this kind of neuromuscular re-education is essential. Pilates teaches your nervous system how to stabilize dynamically — building strength without sacrificing mobility.Why the Reformer Changes the Game
While Pilates can be done on a mat, the Reformer machine is what makes the method especially powerful:- Built-in feedback. Springs and pulleys create resistance that gives your body information — you can immediately feel if you’re using the right muscles. That biofeedback is hard to replicate with dumbbells or bands.
- Closed-chain setup. Your feet or hands are often in contact with a solid surface (the foot bar, carriage, straps), which activates stabilizers and helps “ground” hypermobile joints.
- Adjustable resistance. Need help accessing deep abdominal control? Light springs assist you so you can move well without compensating. Ready to work harder? Heavy springs challenge your system safely.
- Motion with alignment. The carriage guides you through a controlled range, allowing you to move while staying aligned — perfect for retraining faulty patterns.
One Machine, Infinite Customizations
No two bodies are the same — and no two Pilates programs should be either. Reformer Pilates is inherently adaptable:| Instability Challenge | Reformer Solution |
| Hypermobile joints | Use light springs to train control without over-recruiting |
| Fear of movement | Provide support through props and spring positioning |
| Muscle imbalances | Single-limb work isolates weaknesses without compensation |
| Post-injury sensitivity | Supine/prone positions offload joints while re-educating core |
| Performance instability | Higher-level flows enhance timing, control, reactivity |