Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Supine Arms Adduction Abduction on the Pilates Reformer

IntermediateStrengthTier T2

A lying arm move on a Pilates reformer. In table top with arms out in a T shape, you pull your arms down toward your hips 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 outwards in a T shape.
  • Take the slack out of the ropes so they carry tension before the first exhale.
  1. A woman lies supine on the reformer carriage with her knees in table top and both arms extended straight out to her sides in a T shape, the straps in her hands.

    Step 1 of 5

    Lie in table top holding the straps, arms extended outwards in a T shape, ropes taut.

  2. Her straight arms are sweeping in from the T towards her hips, the ropes tightening, knees still in table top.

    Step 2 of 5

    Exhale and adduct, lengthening the arms down towards the hips.

  3. Her arms have lengthened in to rest level with her hips, still straight, the ropes under full tension.

    Step 3 of 5

    Reach the arms down to the hips.

  4. Her arms are travelling back out toward the T on the same frontal path, ropes still engaged, table top held.

    Step 4 of 5

    Inhale and return the arms out to the T start.

  5. A woman lies supine on the reformer carriage with her knees in table top and both arms extended straight out to her sides in a T shape, the straps in her hands.

    Step 5 of 5

    Lie in table top holding the straps, arms extended outwards in a T shape, ropes taut.

Breathing

  • Inhale to prepare and on the return, exhale on the close.

Safety Information

Lie on the carriage in table top with the arms extended outwards in a T shape under rope tension; inhale to prepare, exhale to adduct and lengthen the arms towards the hips, 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.

Get your free personalized program at clapmove.com/register

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