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Supine Arms Flexion Extension on the Pilates Reformer

IntermediateStrengthTier T2

A lying arm move on a Pilates reformer. In table top with the straps in your hands and arms up, you lower your arms toward the carriage beside you against the rope tension, then return.

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

  • Lie on the carriage in the table top position holding the straps with the arms extended and the fingers pointing to the ceiling.
  • Take the slack out of the ropes so they carry tension before the first exhale.
  1. A man lies supine on the reformer carriage with his knees in table top, both arms extended straight up with the straps in his hands, fingers pointing at the ceiling.

    Step 1 of 5

    Lie in table top holding the straps, arms extended, fingers pointing to the ceiling, ropes taut.

  2. His straight arms are sweeping down from vertical toward the carriage level, the ropes tightening, knees still in table top.

    Step 2 of 5

    Exhale and rotate from the shoulders to lengthen the arms towards the carriage.

  3. His arms have lengthened down to the level of the carriage beside his hips, still straight, the ropes under full tension.

    Step 3 of 5

    Reach the arms down to carriage level beside the body.

  4. His arms are travelling back up toward vertical on the same sagittal path, ropes still engaged, table top held.

    Step 4 of 5

    Inhale and return the arms to the vertical start.

  5. A man lies supine on the reformer carriage with his knees in table top, both arms extended straight up with the straps in his hands, fingers pointing at the ceiling.

    Step 5 of 5

    Lie in table top holding the straps, arms extended, fingers pointing to the ceiling, ropes taut.

Breathing

  • Inhale to prepare and on the return, exhale on the sweep down.

Safety Information

Lie on the carriage in table top with the arms extended and the fingers pointing to the ceiling under rope tension; inhale to prepare, exhale to rotate from the shoulders and lengthen the arms towards the carriage, inhale back. 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.