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THE REACH
BEGINNING | 10 REPS
STARTING POSITION
Sit in the well of the Pilates Arc®. Reach the arms forward
with the knees bent, the feet on the floor and the legs in
parallel.
MOVEMENT SEQUENCE
Inhale
– Engage the abdominals and sit up tall.
Exhale
– Draw the abdominals deep into the body until the
low back contacts the arc. Roll back over the arc,
straighten the legs and lift the hips out of the well
as you raise the arms overhead. The low back and
hips will extend as you reach back.
Inhale
– Circle the arms out to the side and stretch the
chest.
Exhale
– Circle the arms forward, engage the abdominals,
draw the chin into the chest and roll the torso up
off the arc as the knees bend.
Inhale
– Return to the starting position.
1. Reach – Starting Position
2. Roll down until the low back is on the arc
3. Extend the legs and reach the arms overhead as the torso leans
over the arc.
4. Roll the upper body off the arc as the arms sweep down and
forward. Reaching the arms forward as the upper body rolls off
the arc
5. Return to the starting position
MODIFICATION
For tall people
Sit closer to the step or use a pillow or box to pad the head
as the torso rolls back over the arc.
CHALLENGES
Hold 1 to 5 lb hand weights to increase the work as the
arms go overhead and circle around.
CUEING AND IMAGERY
ƫ
Narrow the pelvis and pull the sit bones together to begin
the roll back.
•
Imagine you have a drawstring around your pelvis and
you are pulling the drawstring tight.
ƫ
Pull the navel to the spine.
•
Suck the abdominals deep into the body.
ƫ
Place one vertebra down on the arc at a time.
•
Imagine your spine is a string of beads.
ƫ
Peel the back off the barrel one section at a time.
•
Imagine your back is a pancake that is being peeled off
the arc.
ƫ
Open the chest as the arms circle up and around.
•
Stretch the shoulders away from the sternum.
ƫ
Reach the legs out long as you stretch the torso over the
arc in the Reach.
•
Open the front of the body to the ceiling.
•
Press the hips up toward the ceiling.
PURPOSE
ƫ
Strengthen the abdominals
ƫ
Strengthen the back extensors
ƫ
Stretch the spine
ƫ
Stretch the anterior shoulder
ƫ
Stretch the anterior hip
ƫ
Increase lumbar flexibility
ƫ
Increase torso flexibility
PRECAUTIONS
Neck problems:
Avoid the Reach or support the head in
the hands and limit the range of motion in the Roll Down.
Back problems:
Be careful if you don’t tolerate flexion
or extension.
Avoid with osteoporosis.
© 2008 Balanced Body Education LLC. All rights reserved.
May not be reproduced in whole or in part.
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PILATES ARC
®
- A DETAILED GUIDE FOR PRACTICING PILATES