Supine Arm Circles | Reformer Pilates in 3D
Move both arms from the shoulders, lowering the hands towards the sides.
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Preparation
Lie on your back with hand straps, arms above the shoulders and both legs in tabletop.
Check your equipment manual and the setup taught by your instructor. Model spring colours and dimensions are not equipment settings.
Four movement phases
1. Set up
Lie on your back with hand straps, arms above the shoulders and both legs in tabletop.
Breathing example: Breathe comfortably
2. Movement
Move both arms from the shoulders, lowering the hands towards the sides.
Breathing example: Exhale
3. Observe
Keep the arms long as they circle outwards. Avoid lifting the shoulders or flaring the ribs.
Breathing example: Inhale
4. Complete the cycle
Bring the arms towards the ceiling and align the hands above the shoulders.
Breathing example: Keep breathing
Observation points
Keep the arms long as they circle outwards. Avoid lifting the shoulders or flaring the ribs.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. Professional review is pending.