Standing Side Plank | Reformer Pilates in 3D
Maintain trunk support while opening the upper arm towards the ceiling.
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Preparation
Rest the lower forearm on the box and support both feet on the floor. The selected side is uppermost, with the body on a diagonal.
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
Rest the lower forearm on the box and support both feet on the floor. The selected side is uppermost, with the body on a diagonal.
Breathing example: Breathe comfortably
2. Movement
Maintain trunk support while opening the upper arm towards the ceiling.
Breathing example: Exhale
3. Observe
Press through the forearm without sinking into the shoulder.
Breathing example: Keep breathing
4. Complete the cycle
Keep the body long as the upper arm returns towards the side.
Breathing example: Inhale
Observation points
Press through the forearm without sinking into the shoulder.
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.