Reformer Repertoire
Forward Facing Arm Work:
Arm Circles
Alternate Names
Seated Arm Work series, Front Rowing exercises
Derived From
Classical Reformer: Arm Circles
Primary Element
Strength
Why for Primary?
To strengthen the shoulder flexors and abductors, and create strength and tone in the shoulders and arms including the biceps. Arm Circles also target the upper back muscles which assist with posture.
Secondary Element
Stability
Why for Secondary?
To create and develop torso and scapula stabilisation.
Tertiary Element
Mobility
Why Tertiary?
To create and develop range of motion at the glenohumeral (or shoulder) joint.
Repetitions
4-5 each direction
Apparatus Setup
Suggested springs
- Number system: 1 spring
- Colour system: 1 x red spring
- Resistance: light to medium
Foam padding may be used underneath the knees to create a more comfortable position, or the exercise can be performed sitting on a Pilates box, or with the legs crossed or extended if kneeling is contraindicated or creates pain.
Plane of Motion
Transverse
Targeted Muscles
The shoulder flexors are working to overcome gravity and the spring resistance and raise the arms up and forwards, with the elbow extensors helping to reach the arms out straight. They’re also working eccentrically against gravity and the pull of the ropes on the return phase to control the arms downwards.
Shoulder flexors
- Anterior and Middle Deltoids
- Pectoralis Major
- Biceps Brachii
Elbow extensors
- Triceps brachii
- Anconeus
The shoulder extensors are working to draw the arms backwards
- Posterior deltoid
The shoulder abductors are working to draw the arms out and to the side, and they’re working eccentrically against gravity and the pull of the ropes when the arms come back in and up again.
Shoulder abductors
- Supraspinatus starts the abduction first
- Deltoid
- Trapezius
- Serratus anterior
The movement also involves the arm muscles Bicep Brachii.
Warnings
This exercise may be unsuitable for clients where kneeling is contraindicated or creates pain. It can be done sitting on a Pilates box, or sitting with the legs crossed or extended.
This exercise may also be contraindicated for clients with shoulder pain, issues or injuries in particular of the rotator cuff.
The exercise may be difficult for clients who present with tight chests or pectoralis muscles, or limited range of motion through the shoulders. Pectoralis release work or stretches may be beneficial before this exercise to assist with activation and range of motion. A short or tight Pectoralis Minor muscle may restrict shoulder flexion by limiting scapula movement and rotation.
Execution
Kneel upright on the Reformer carriage facing the foot bar with the tops of the feet on the head rest and the back of the pelvis against the shoulder blocks. Place the thumbs into the short straps with palms facing up and the arms by the sides of the body.
Exhale to flex the shoulders, reaching the arms forward and up. Inhale to rotate the arms and reach them overhead – palms facing the front, then still inhaling circle the arms out to the side and back down to the start position.
Observations
Do a body scan of the client taking note of the following points
- Head and Neck
- Is the back of the neck long and crease free? A slight retraction of the neck with the chin tucked can help avoid straining the neck forward and up as the arms reach forward
- Pelvis
- Are the hip bones even horizontally or is the client leaning to one side?
- Is the client about to keep a posterior tilt throughout with engagement of the abdominals? Look for the rib cage popping forward, ideally it is kept down and in with the pelvis tucked to avoid arching in the lumbar spine
- Arms
- Are the shoulders lifted up and back before the movement of reaching forward begins?
- Can the client maintain the connection between the shoulder blades and identify when to stop reaching the arms forwards? I.e. when they lose the shoulder stability and connection
- Can the client draw the arms back and down without puffing the chest forwards, internally rotating the shoulders and activating or gripping down into the latissimus dorsi muscles?
- Legs
- Are the legs relaxed and in a comfortable seated position?
- Maintain space underneath the armpits to avoid gripping into the latissimus dorsi muscles
Learning Style Technique Cues
Auditory – word associations that connect mind and body
- Engage the transverse abdominis before moving, anchoring the sit bones down
- Bias the pelvis towards a slight posterior tilt in order that you can avoid extending or arching the lumbar spine
- Say the client’s name when you’re about to interact with them
Visual
- Imagine a foam roller behind your spine, hug the shoulder blades around the foam roller and keep the back of the head connected to the foam roller as you reach the arms forward
- Imagine lifting a large light beach ball into the air, then circling the arms around to catch or start again
- You may demonstrate a part of the movement as a visual representation for the client to see
Kinaesthetic
- Feel the co-contraction of the abdominal muscle and the back extensors to create a stable torso from which to move from
- Feel the shoulders lifting up and back to start the movement
Modifications and Variations
Regress the exercise by
- Reducing the spring setting to one blue spring
- Reducing the repetitions and/or pace
- Reducing the range of motion of the circles. If your muscles are really tight you can begin with small circles and gradually increase the size
- Working on the movement but with 0.5kg hand weights or no weights to create the pattern before adding load
- Stretching the chest and Pectoralis muscles to increase the range of motion through the shoulders before attempting the exercise
- Working on Forward Facing Arm Work: Hug-A-Tree
Progress the exercise by
- Increasing the repetitions and/or pace
- Increasing the spring set to one blue spring and one red spring
- Increasing the range of motion or create larger circles, but keep the shoulder connection throughout
- Sit on a less stable surface, for example, a foam roller, or yoga bolster or lift up into a high kneeling position with the feet against the shoulder blocks to create instability
Series and Transitions
This exercise is part of the Forward Facing Arm Work series which includes a range of other exercises in the fundamental repertoire. The Forward Facing Arm Work series can also be found in the Cadillac repertoire, or performed on a mat using hand weights or a resistance band looped behind the waist.
Inspired Academy follows the order to create strength in more straightforward movements before adding complexity.
Fundamental repertoire
