23
control front on the arc
Springs:
B to RB
Footbar:
High or Low
Arc Only:
Low slope to footbar, middle arch over shoulder rests or
High slope to footbar, middle arch over shoulder rests
In this variation, the Arc provides a platform for the hands that
is more comfortable than the shoulder rests.
Starting Position
The Arc can be placed in either direction for this exercise.
Mount the Reformer by placing the hands on the Arc first, then
pressing the carriage out as you place the feet on the footbar.
Instructor assistance may be required for safety.
Movement Sequence
Inhale
•
– Use the arms to press the carriage away from the
bumpers while lifting one leg off the footbar. Pulse the leg
3 times.
Exhale
•
– Return to the starting position.
Repeat 3 times on each side alternating legs.
•
Modification
No Leg Lift:
Move the carriage without taking the foot off
the footbar.
Cueing and Imagery
Maintain a long line from the top of the head to the tail.
•
As if your body is a plank of wood.
-
Keep the head in line with the spine.
•
Direct the gaze to keep the head in line.
-
Maintain the position of the shoulders and upper body
•
during the exercise.
Press the hands into the Arc and keep the space wide
-
between the shoulders.
Don’t sink the chest.
-
Maintain the alignment of the torso as the leg moves.
•
Don’t sink or lift the hips. The leg moves all by itself.
-
Purpose
Strengthen the torso
•
Strengthen scapular stabilizers and the chest including
•
serratus anterior, lower trapezius and pectoralis major
Strengthen the hamstrings and gluteus maximus
•
Increase scapular stability
•
Precautions
For shoulder, arm and wrist injuries –
Grip the shoulder rests
or pad them to take the pressure off the wrists. Avoid if the
arms won’t tolerate being flexed above shoulder height or if
symptoms increase.
1
control front – starting Position
2
Press the carriage out and lift one leg
Advanced • 3 Reps
Summary of Contents for Pilates Arc
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