16
Balanced Body University reformer manual
©2009 Balanced Body Inc. All rights reserved.
May not be reproduced in whole or in part.
Prone exercises on the arc
Springs:
B to 2R
Footbar:
No bar
Straps:
Hold the ropes
Arc Only:
Low slope to footbar, middle arch over shoulder rests.
All of the prone exercises are ideal for strengthening the upper
back and the back of the shoulders and for increasing thoracic
extension. It is an important exercise for office workers and
others with poor posture.
Pulling Straps
Starting Position
Knees on carriage:
Lie prone on the Arc facing the straps with
the knees on the carriage, the legs bent and the ankles crossed.
Hold the straps in your hands. Place a mat on the Arc as a
cushion if it is uncomfortable.
Legs straight:
Lie prone on the Arc facing the straps with the legs
straight. You will need to find and hold your balance point. Hold
the straps in your hands. Place a mat on the Arc as a cushion
if it is uncomfortable. INSTRUCTOR NOTE: Spot clients in this
position so they don’t lose their balance as they pull the straps.
Movement Sequence
Exhale
•
– Lift the abdominals off the Arc and slide the
shoulder blades down the back to begin.
Inhale
•
– Pull the straps toward the hips.
Exhale
•
– Return to the starting position maintaining the
abdominal lift and the position of the shoulder blades.
Arm Variations
(see Reformer 1 Manual for more details)
Pulling Down
Pulling in a T (Airplane)
Triceps Pull Back
Pulling Straps
Modifications
Arms low:
Begin each of the exercises with the arms level with
the shoulders rather than reaching up above the shoulders.
Challenge
Torso flexion into extension:
Begin the exercise with the upper
body in flexion over the Arc and lift the torso into neutral or
extension as the arms move.
1
Pulling straps – starting Position – Knees on carriage
2
arms pull straps along sides of reformer frame as the torso extends
2
arms pull straps along sides of reformer frame as the torso extends
1
Pulling straps – starting Position – Torso flexion into extension
Summary of Contents for Pilates Arc
Page 19: ...19 Notes...
