Supine Arm Press | Reformer Pilates in 3D
Keep the elbows long and lower the arms towards the sides of the body.
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Preparation
Lie on your back holding the hand straps, with the 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 holding the hand straps, with the arms above the shoulders and both legs in tabletop.
Breathing example: Breathe comfortably
2. Movement
Keep the elbows long and lower the arms towards the sides of the body.
Breathing example: Exhale
3. Observe
Reach through the fingertips without changing the position of the rib cage or pelvis.
Breathing example: Keep breathing
4. Complete the cycle
Return the arms towards the ceiling without letting the straps pull the shoulders out of position.
Breathing example: Inhale
Observation points
Reach through the fingertips without changing the position of the rib cage or pelvis.
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.