Quadruped Pull & Extension | Reformer Pilates in 3D
Draw the elbow towards the side, then extend it while maintaining the upper-arm position.
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Preparation
Support both knees and one hand on the box, holding a strap in the selected hand. Keep the shoulders and pelvis level.
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
Support both knees and one hand on the box, holding a strap in the selected hand. Keep the shoulders and pelvis level.
Breathing example: Breathe comfortably
2. Movement
Draw the elbow towards the side, then extend it while maintaining the upper-arm position.
Breathing example: Exhale
3. Observe
Avoid twisting the chest to pull the arm further.
Breathing example: Keep breathing
4. Complete the cycle
Bend the elbow and return the arm slowly beneath the shoulder.
Breathing example: Inhale
Observation points
Avoid twisting the chest to pull the arm 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.