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Seated Rhomboids on the Pilates Reformer Long Box

IntermediateStrengthTier T2

A seated strap move on a Pilates reformer long box. With straps crossed around your elbows, you draw your shoulder blades down and open your arms out to the sides, then return.

Targets: Shoulder
Muscles: Rhomboids

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

  • Sit on the long box on the reformer carriage with the straps crossed and around the elbows or forearms.
  • Set the shoulders down, the arms at 90 degrees and the palms facing in until the ropes carry tension.
  1. A woman sits tall on the long box on the reformer carriage, both rope straps crossed and wrapped around her bent elbows, arms at 90 degrees, palms toward her.

    Step 1 of 5

    Sit on the long box with the straps crossed around the elbows, shoulders down, arms at 90 degrees, palms facing in.

  2. She is drawing her shoulder blades down as her collarbones open, elbows still bent at 90 degrees inside the crossed straps.

    Step 2 of 5

    Exhale, draw the scapulae down and begin opening the collarbones.

  3. She has opened both arms out to her sides at ear height, elbows still bent inside the crossed straps, collarbones wide.

    Step 3 of 5

    Open the collarbones to take the arms out to the side in line with the ears.

  4. She is drawing her arms back in to the 90-degree front position, straps still crossed, spine tall.

    Step 4 of 5

    Inhale and return the arms to the 90-degree start position.

  5. A woman sits tall on the long box on the reformer carriage, both rope straps crossed and wrapped around her bent elbows, arms at 90 degrees, palms toward her.

    Step 5 of 5

    Sit on the long box with the straps crossed around the elbows, shoulders down, arms at 90 degrees, palms facing in.

Breathing

  • Inhale to prepare, exhale on the draw-down and opening, inhale on the return.

Safety Information

Caution: check with your clinician first if you have a shoulder problem. 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.