24
Balanced Body University reformer manual
©2009 Balanced Body Inc. All rights reserved.
May not be reproduced in whole or in part.
long Back stretch 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 closer position for the feet
making this easier for shorter or beginning clients
Starting Position
Sit on the footbar with the legs straight, the hands on the
footbar and the fingers facing in. Keeping the shoulders down,
place the feet on the front edge of the Arc.
Instructor Note:
Stabilize the carriage for your client as they are
getting into the starting position.
Movement Sequence
Inhale –
•
Slide the shoulder blades down and lift the hips off
the footbar by pressing the hips slightly forward.
Exhale
•
– Bend the elbows to lower the hips down toward the
carriage.
Inhale
•
– Press the carriage out and the hips up to the ceiling
as the arms straighten .
Exhale
•
– Pull the abdominals in and fold at the hips to return
to the starting position. Repeat 3 times in each direction.
Modification
Scapula Slide:
Press the shoulders down and lift the hips off the
footbar. Lower the torso by sliding the shoulder blades up then
press the shoulder blades down. For an easier version, this can
be done with the feet on the carriage or up on the Arc with the
knees bent.
Cueing and Imagery
Keep the shoulders away from the ears as the elbows bend
•
and throughout the exercise.
Begin with the scapula slide until you are able to keep the
-
shoulders down.
Maintain the abdominal engagement.
•
Press the carriage away only as far as the shoulders can
•
tolerate.
You should feel no discomfort in the front of your shoulders.
-
Purpose
Strengthen the rotator cuff, latissimus dorsi, teres major,
•
serratus anterior, lower trapezius and triceps
Strengthen the gluteus maximus and hamstrings
•
Strengthen the abdominals
•
Stretch the anterior shoulder
•
Stabilize the scapula
•
Develop coordination
•
Develop full bodied integration
•
Precautions
This is an advanced exercise. Client must have very strong shoulder
stability and core control before attempting.
For shoulder, arm and wrist injuries –
Grip the footbar to take the
pressure off the wrists or avoid with anterior shoulder pain or a
history of shoulder dislocations.
Avoid with neck injuries.
1
elephant flat Back – starting Position
2
Press the carriage back
Advanced • 3 Reps
Summary of Contents for Pilates Arc
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