Training the Myofascial Slings with Reformer, Suspension, and Stability Equipment

Submitted by Melissa Vidito on

FiTOUR® Ask the Expert graphic featuring Dolly Stokes and participants performing Pilates reformer exercises. The image promotes an article titled "Training the Myofascial Slings with Reformer, Suspension, and Stability Equipment," which explores fascia,

By Dolly Stokes, FiTOUR® Research and Development

In this article, we will explore fascia and different types of equipment by incorporating exercises that address the four myofascial slings specifically.

WHAT IS FASCIA?

Fascia is the connective tissue that envelopes and encases all the skeletal muscles. While it surrounds each muscle individually, it helps to hold each muscle group together.  For instance, the four quadriceps muscles are individually encased in fascia and then all four muscles are encased in fascia. 

Holding the muscles together is not the only role fascia plays in the musculoskeletal system; it also contains proprioceptive cells and receptors that initiate movement as well as sense pressure and pain.

THE FOUR MYOFASCIAL SLINGS

  • Posterior Oblique Sling: Responsible for integrated whole body pulling movements, working as a stabilizer between the spine and SI joint, as well as transferring forces between the lower and upper extremities.

    • Latissimus dorsi

    • Contralateral (other side) gluteus maximus

    • Thoracolumbar fascia

  • Anterior Oblique Sling: Responsible for integrated whole body pushing movements and works as a stabilizer of the front of the body in the hip and region of the lumbar spine, as well as transferring force between the lower and upper extremities.

    • Obliques

    • Contralateral (other side) adductor

    • Transverse abdominals

  • Lateral Sling: Responsible for stabilizing the pelvis and spine during lateral (side to side) movement. Often called the “side body seatbelt”, it helps to maintain an upright position when shifting weight or resisting force from the side.

    • Gluteus medius

    • Adductors (inner thighs)

    • Obliques

    • Quadratus lumborum

  • Deep Longitudinal Sling: Responsible for stabilizing the lumbar spine during movement, providing support for the internal organs, transferring forces between the lower and upper body, overall posture and alignment when performing activities, assisting in prevention of injury and stress to the low back and pelvis.

    • Spinal erectors

    • Hamstrings

TRAINING THE SLINGS

Most traditional resistance exercises are performed in the sagittal plane (flexion and extension).  Because the slings cross the body, to efficiently train the slings, we need to use activities that address the body from all the planes of movement which includes multiplanar movement.

Posterior Oblique Sling

To address the posterior oblique system, we need to select exercises that work the right-side lats with the left-side glute max.  This can be achieved by performing a supine one-leg hip extension.  The focus will be on an isometric contraction of the glutes with a co-contraction of the opposite side lats.  One of the goals will be to isolate the glutes from the hamstrings.

Supine One-Leg Hip Extension:

  1. Right foot is placed in the stirrup of suspension, bar of reformer, or on a stability ball.

  2. Left leg is positioned with the hip and knee flexed foot on floor if using suspension or stability ball or if using the reformer on the platform.

  3. Push the right heel into the stirrup, bar or ball to create an isometric contraction of the glute, while trying to keep the hamstring relaxed, and push the left arm into the floor, or the carriage on the reformer, to activate the lats on that side.

  4. Hold for 10 seconds.

Anterior Oblique Sling

Once the supine one-leg hip extension has been accomplished with proper form and the mind-body connection has been established, progress the exercise to address the anterior oblique sling. This can be accomplished by performing bird-dog.

Bird Dog:

  1. Start in quadruped position, hands under the shoulders, place the right hand in the stirrup if using suspension, on the ball if using stability ball, or on the rails if using a reformer.

  2. Extend the left leg and strongly contract the left glute while pulling the suspension strap with the right hand as if performing a lat pulldown or pulling the stability ball in with right arm by bending the elbow or pulling with the right hand on the railing of the reformer.  Hold for an isometric contraction with the upper body and lower body for 10 seconds.

Lateral Sling

When choosing activities to address the lateral sling, be certain to select exercises that address the quadratus lumborum as it is often an underused muscle. The side bend with side knee lift is a good way to activate the QL and all the muscles of the lateral sling.

Side Bend with Side Knee Up

  1. If using suspension equipment, start with feet slightly wider than hip-distance and hands holding handles overhead.  Lean toward the left with both arms and the left side of body while simultaneously lifting the right knee to the side.  Hold for 10 seconds.

  2. If using a stability ball, start with hips on floor and stability ball to the left side of the body.  Place left forearm on ball with elbow at 90-degree angle and extend legs to the right side.  Press left arm into stability ball and perform a side plank while simultaneously performing a side right knee lift.  Hold for 10 seconds.

  3. If using a reformer, stand on the carriage with left side facing the bar and left hand on the bar, with feet on the carriage in tandem stance (right foot in front of left).  Slowly press away with the left arm while performing a side knee lift with the right leg.  Hold for 10 seconds.

Deep Longitudinal Sling

The deep longitudinal sling connects the body from head to toe with the spinal muscles and hamstrings.  Exercises that work this sling are performed in the sagittal plane with hip extension.

Kneeling Arm and Leg Reaches

  1. Start in quadruped position.  If using suspension, place feet in stirrups.  If using stability ball, place forearms on ball.  If using reformer, place hands on bar.

  2. Allow the knees to hover.

  3. Slowly extend the legs into plank position.  Hold for 10 seconds.

CONCLUSION

Incorporating reformer, suspension, and stability equipment into sling-based training offers an effective way to strengthen the body as an integrated system rather than as isolated muscles. Challenging all four sling systems through purposeful movement patterns can improve stability, force transfer, posture, and overall movement efficiency.

When fascia is trained with intention and variety, it becomes a powerful contributor to both performance and resilience, helping the body move with greater strength, coordination, and control.

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