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Reformer Chest Expansion

IntermediateStrengthTier T2

A kneeling move on a Pilates reformer. You kneel tall on the carriage, arms extended toward the pulleys with the straps under light tension, then pull the straps toward you and open your chest.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Start in a tall kneel with your arms forward.
  1. A man kneels tall on the reformer carriage facing the pulley end, his feet flexed over the carriage end behind him, shoulders down, both arms extended forward toward the pulleys holding the straps with light rope tension.

    Step 1 of 5

    Kneel tall on the carriage facing the pulley end, your feet flexed over the end of the carriage, shoulders down and arms extended forward toward the pulleys, the straps under light tension.

  2. The man pulls both straps down and back toward his hips on the inhale, his arms still extended, the pull driven by his scapulae drawing down while his collar bones open and his chest expands, the trunk staying tall.

    Step 2 of 5

    Inhale and pull the straps toward you by drawing your scapulae down and opening your collar bones - expanding your chest.

  3. The man holds the expanded finish: both straps drawn low beside his hips, arms extended down-back, his chest broad and collar bones open, his kneeling trunk tall with the abdominals engaged.

    Step 3 of 5

    Hold the expanded finish - straps drawn low beside your hips, chest open, collar bones wide, abdominals hugging the spine.

  4. The man returns both extended arms forward toward the pulleys on the exhale, the straps easing away under control, his shoulders still down and the kneel still tall.

    Step 4 of 5

    Exhale and return your arms forward toward the pulleys with control, keeping the shoulders down.

  5. A man kneels tall on the reformer carriage facing the pulley end, his feet flexed over the carriage end behind him, shoulders down, both arms extended forward toward the pulleys holding the straps with light rope tension.

    Step 5 of 5

    Kneel tall on the carriage facing the pulley end, your feet flexed over the end of the carriage, shoulders down and arms extended forward toward the pulleys, the straps under light tension.

Breathing

  • Inhale to pull the straps toward you by drawing the scapulae down and opening the collar bones; exhale to return to the start position with control.

Safety Information

Caution: check with your clinician first if you have a knee problem. Draw your abdominals in to support your spine as much as your back muscles do. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.