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Side Arms

IntermediateStrengthTier T2

A kneeling twist on a Pilates reformer. You kneel centred on the carriage with arms rounded in a hug position under rope tension, rotate through the waist to one side, and return.

Targets: Spine Chain (Full Spine)

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

  • Works at home
  • Works at the gym

Home Options

  • strap or belt

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Kneel on the carriage with the knees centred.
  • Round the arms into the hug-a-tree position with the straps resting on them until the ropes carry tension, shoulders down.
  1. A man kneels upright centred on the reformer carriage, both arms rounded in a hug-a-tree line in front of his chest, the rope straps resting taut on his forearms.

    Step 1 of 5

    Kneel centred on the carriage, shoulders down, arms rounded in the hug-a-tree position, ropes carrying tension.

  2. He has revolved his trunk through the waist to his right, the rounded arms carried with the rotation, straps still taut.

    Step 2 of 5

    Exhale and rotate the trunk through the waist to one side.

  3. He holds the full waist rotation to the right, shoulders still down, the rounded arms carried across.

    Step 3 of 5

    Hold the rotated position.

  4. He is unwinding back to centre, then beginning the waist rotation to his left, arms still rounded.

    Step 4 of 5

    Inhale and return to the start position, then repeat to the other side.

  5. A man kneels upright centred on the reformer carriage, both arms rounded in a hug-a-tree line in front of his chest, the rope straps resting taut on his forearms.

    Step 5 of 5

    Kneel centred on the carriage, shoulders down, arms rounded in the hug-a-tree position, ropes carrying tension.

Breathing

  • Inhale to prepare, exhale on the waist rotation, inhale on the return, with a reversed-breathing option.

Safety Information

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