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LONG BACK STRETCH ON THE ARC
ADVANCED | 3 REPS
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
ƫ
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.
ƫ
Maintain the abdominal engagement.
ƫ
Press the carriage away only as far as the shoulders can
tolerate.
•
You should feel no discomfort in the front of your
shoulders.
1 Elephant Flat Back – Starting Position
2. Bend the elbows and lower the hips
3. Press the carriage out and lift the hips
PURPOSE
ƫ
Strengthen the rotator cuff, latissimus dorsi, teres major,
serratus anterior, lower trapezius and triceps
ƫ
Strengthen the gluteus maximus and hamstrings
ƫ
Strengthen the abdominals
ƫ
Stretch the anterior shoulder
ƫ
Stabilize the scapula
ƫ
Develop coordination
ƫ
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.
© 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