PILATES MOTION ATLAS

Arm Open-and-Close Swing | Self-stretch in 3D

Arm Open-and-Close Swing: standing, chest and front of the shoulders. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 30, 2026

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A schematic 3D view of Arm Open-and-Close Swing — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Standing · Chest and front of the shoulders

A dynamic stretch for the chest and front of the shoulders, moving through a gradually larger range. It can also be used to prepare before exercise.

Starting position

Stand with the feet hip-width apart and reach both arms forwards at shoulder height.

Movement phases

1. Set up

Keep the shoulders down and the neck long.

2. Small openings

Open the arms out to the sides and bring them back in front of the chest, in a small range.

3. Larger openings

Open the arms wider, as long as there is no pinching feeling at the front of the shoulder.

4. Smaller and stop

Make the movement smaller, stop with the arms in front and lower them.

What to check yourself

Check that the lower back does not arch and the shoulders do not hunch as the arms open.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.