Prone Pull & Arm Circle | Reformer Pilates in 3D
Draw the arms towards the sides and move them through an outward arc.
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Preparation
Lie face down on the long box holding the straps. Keep the trunk long with the arms reaching downwards.
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 face down on the long box holding the straps. Keep the trunk long with the arms reaching downwards.
Breathing example: Breathe comfortably
2. Movement
Draw the arms towards the sides and move them through an outward arc.
Breathing example: Exhale
3. Observe
Avoid strongly arching the lower back to pull the arms further.
Breathing example: Keep breathing
4. Complete the cycle
Maintain shoulder position as the arms return towards the floor.
Breathing example: Inhale
Observation points
Avoid strongly arching the lower back to pull the arms further.
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.