Arm Arcs · Overhead Reach | Mat Pilates in 3D
Move the arms towards the head, keeping a comfortable width and soft elbows.
Preparation
Lie on your back with knees bent and feet supported. Reach both arms above the shoulders. This version uses an overhead arc rather than a sideways circle.
Use a non-slip mat and enough space. Review the method you learned from your instructor.
Four movement phases
1. Set up
Lie on your back with knees bent and feet supported. Reach both arms above the shoulders. This version uses an overhead arc rather than a sideways circle.
Breathing example: Breathe comfortably
2. Movement
Move the arms towards the head, keeping a comfortable width and soft elbows.
Breathing example: Inhale
3. Observe
Observe shoulder movement without lifting the back ribs or arching the lower back. The hands do not need to touch the mat.
Breathing example: Keep breathing
4. Complete the cycle
Return the arms above the shoulders while keeping the trunk settled.
Breathing example: Exhale
Observation points
Observe shoulder movement without lifting the back ribs or arching the lower back. The hands do not need to touch the mat.
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.