ARM WORK ON THE ARC FACING STRAPS
BEGINNING TO INTERMEDIATE | 4 -10 REPS
Springs
:
B to RY
Footbar
:
No bar
Straps:
Short or Regular
Arc and step:
Step toward the shoulder rests.
Arm Work on the Arc facing the straps adds abdominal
work to the arm exercises and makes this a much more
challenging exercise. All of the arm work in this direction
helps to develop elbow flexion, posterior shoulder and
upper back strength and is great for improving posture
especially for office workers.
STARTING POSITION
Sit in the well or lie supine on the Arc facing the straps with
the tailbone close to the top of the step and the straps in
the hands.
EXERCISE POSITION VARIATIONS
ƫ
Sit in the well with the feet on the head rest and the lower
back supported by the Arc.
ƫ
Lie on the Arc with the tailbone close to the top of the
step and hold the legs in chair position with the hips and
knees flexed at 90 degrees.
ƫ
Lie on the Arc with the tailbone close to the top of the
step and hold the legs in Teaser position with the legs
straight.
MOVEMENT SEQUENCE
Exhale –
Engage the abdominals and pull the straps back.
Inhale –
Return the arms to the starting position with
control.
ARM WORK VARIATIONS
(see Reformer 1 Manual for more details)
ƫ
Biceps
ƫ
Triceps/Posterior Deltoid
ƫ
Alternating Double Arm Twist (No photo)
ƫ
Rows
Overhead Press
Maintaining the position of the torso, reach the arms
overhead and circle them around to the starting position.
Overhead Press with Upper Back Extension
Maintaining the position of the torso, reach the arms
overhead and extend the upper back then circle them
around to the starting position to begin again.
1. Biceps – Pull the straps in by bending the elbows
1 Triceps/Posterior Deltoid – Press the straps back
1. Starting Position - Feet on headrest
1. Starting Position - Legs in chair position
1. Starting Position - Legs in Teaser position
1. Rows - Draw the elbows back and the shoulder blades together
1. Overhead Press - Bend the elbows as if you are doing a biceps curl
2. Press the straps overhead
3. Extend the upper back as the arms press up to increase the
challenge
CUEING AND IMAGERY
ƫ
Engage the abdominals before moving the arms.
•
Exhale and pull the abdominals in then move arms.
ƫ
Keep the chest open, the shoulders away from the ears
and the eyes looking straight ahead.
ƫ
Keep the wrists straight.
•
Curl the wrists forward to start.
PURPOSE
ƫ
Strengthen arm and shoulder muscles including
rotator cuff, brachialis, biceps, triceps, pectoralis major,
latissimus dorsi and deltoid
ƫ
Strengthen scapular stabilizers including serratus anterior,
trapezius and rhomboids
ƫ
Strengthen the abdominals
ƫ
Increase torso stabilization
PRECAUTIONS
For shoulder, arm and wrist injuries:
Check to see whether
handles or straps are more comfortable to hold. Keep
wrists straight. Keep arms below 90 degrees of flexion or
abduction.
For low back injuries:
Choose the most comfortable
position for the back or avoid.
© 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