15
Beginning to Intermediate • 4 -10 Reps
Cueing and Imagery
Engage the abdominals before moving the arms.
•
Exhale and pull the abdominals in then move arms.
-
Keep the chest open, the shoulders away from the ears and
•
the eyes looking straight ahead.
Keep the wrists straight.
•
Curl the wrists forward to start.
-
Purpose
Strengthen arm and shoulder muscles including rotator cuff,
•
brachialis, biceps, triceps, pectoralis major, latissimus dorsi
and deltoid
Strengthen scapular stabilizers including serratus anterior,
•
trapezius and rhomboids
Strengthen the abdominals
•
Increase torso stabilization
•
Precautions
For shoulder, arm and wrist injuries –
Check to see whether
handles or straps are more comfortable to hold. Keep wrists
straight. Keep arms below 90 degrees of flexion or abduction.
For low back injuries –
Choose the most comfortable position for
the back or avoid.
1
rows - Draw the elbows back and the shoulder blades together
1
overhead Press - Bend the elbows as if you are doing a biceps curl
2
Press the straps overhead
3
extend the upper back as the arms press up to increase the challenge
Summary of Contents for Pilates Arc
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