Nora PILATES ARC - ARM WORK ON THE ARC FACING STRAPS; EXERCISE POSITION VARIATIONS

Swimming
STARTING POSITION
Lie prone on the Arc facing the straps with the hands on
the risers for balance. Shorter clients may need help to
reach them. If you don’t have risers, you can use the end of
the Reformer frame or the tower bars if you have them.
MOVEMENT SEQUENCE
Exhale –Lift one arm and the opposite leg out and up.
Inhale – Switch sides
CUEING AND IMAGERY
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Engage the abdominals to support the back.
•
Imagine the Arc is coated with lava, lift your belly off
the lava!
•
Imagine you are an arrowhead.
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Keep the front of the hips in contact with the Arc but try
to lift the belly off.
•
Press the pubic bone into the box as you pull the straps
back.
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Keep the shoulders away from the ears.
•
Slide the shoulder blades down the back – reach into
the straps.
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Keep the head in line with the torso.
•
Choose a line to focus on as the torso stays flat.
•
Imagine watching a marble roll across the floor as the
head and torso lift up.
•
Don’t wrinkle the back of the neck.
PURPOSE
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Strengthen the back of the torso including the latissimus
dorsi, teres major, lower trapezius, erector spinae, gluteus
maximus and hamstrings
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Strengthen the abdominals in a prone position
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Increase scapular stability
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Improve leg and torso alignment
PRECAUTIONS
For shoulder injuries: Keep the arms below 90 degrees of
abduction or flexion or avoid.
For elbow injuries: Make sure the wrists stay neutral,
eliminate the triceps variation.
For wrist and hand injuries: Make sure the client is
comfortable gripping the straps or the handle. If not, then
avoid.
For back injuries: For minor discomfort, place a pillow or
folded towel under the hips to decompress the low back or
avoid if client cannot tolerate extension.
For pregnancy and obesity: The client must be comfortable
in a prone position.
1. Swimming – Starting Position – Hold onto the risers with your
hands
2. Lift one arm and the opposite leg out and up then switch
© 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part. 8180 PILATES ARC® - A DETAILED GUIDE FOR PRACTICING PILATES