Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Rowing Front 2 Round on the Pilates Reformer

BeginnerstretchTier T1

A seated forward reach on a Pilates reformer. You sit tall with legs straight and palms on the carriage, stretch your spine forward and slide your hands into the well, then lift your arms overhead and circle back.

Targets: Thoracic Spine
Muscles: Latissimus Dorsi, Rhomboids, Middle Trapezius

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

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit tall on the carriage facing the standing platform with the legs straight ahead.
  • Place the palms flat down on the carriage beside the hips before the first exhale.
  1. A woman sits tall on the reformer carriage facing the standing platform, legs straight ahead, both palms pressed flat on the carriage beside her hips.

    Step 1 of 5

    Sit tall on the carriage facing the standing platform, legs straight, palms flat down on the carriage.

  2. Her spine is stretched forward over her legs while her palms have slid ahead off the carriage edge into the well gap, reaching long.

    Step 2 of 5

    Exhale, stretch the spine forward and slide the hands into the well as far as possible.

  3. Her torso has lifted as both arms stretch straight up to the ceiling, the spine elongating, the carriage held still.

    Step 3 of 5

    Inhale and stretch the body and arms up to the ceiling, keeping the carriage still.

  4. Her arms are circling out and back down toward the carriage as it slides under her, the spine settling tall.

    Step 4 of 5

    Exhale and circle the arms back to the start; the carriage will move.

  5. A woman sits tall on the reformer carriage facing the standing platform, legs straight ahead, both palms pressed flat on the carriage beside her hips.

    Step 5 of 5

    Sit tall on the carriage facing the standing platform, legs straight, palms flat down on the carriage.

Breathing

  • Inhale to prepare and on the overhead stretch, exhale on the forward stretch and on the circling return.

Safety Information

Caution: check with your clinician first if you have been told to avoid bending your spine forward. 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.