Reformer Pilates: Chest Expansion

Reformer Repertoire

Kneeling Arm Work Forward:

Chest Expansion

Alternate Names

N/A

Derived From

Classical Reformer: Chest Expansion

Primary Element

Strength

Why for Primary?

To develop and build strength in the shoulder extensor muscles or when the arms sweep back behind the body

  • Posterior deltoid
  • Latissimus dorsi
  • Teres major

Secondary Element

Stability

Why for Secondary?

To strengthen and develop control in the abdominal muscles transversus abdominis to create pelvis and torso stability whilst in a high kneeling position.

Tertiary Element

N/A

Why Tertiary?

N/A

Repetitions

8-10

Apparatus Setup

Suggested springs

  • Number system: 1 x spring
  • Colour system: 1 x red
  • Resistance: light

 

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

Sagittal

Targeted Muscles

To develop and build strength in the shoulder extensor muscles or when the arms sweep back behind the body

  • Posterior deltoid
  • Latissimus dorsi
  • Teres major

Warnings

This exercise may be unsuitable for clients where shoulder extension or kneeling is contraindicated or creates pain. If painful to kneel try sitting on a Pilates box, or sitting with the legs crossed or extended.
The exercise may be difficult for clients who present with tight chests or pectoralis muscles, or limited range of motion through the shoulders, or cause shoulders to internally rotate as the arm moves back. Pectoralis release work or stretches may be beneficial before this exercise to assist with activation and range of motion.

Execution

Kneel upright facing the head rest, shoulders stacked over the pelvis and with the knees against the shoulder blocks, hands holding the short loops or ropes in line with the hip bones or thighs and fingers reaching towards the carriage.

Exhale to lift the shoulders up and back then extend the arms behind the body, maintaining the upright position, inhale to return the arms 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
  • Shoulders
    • Are the shoulders lifted up and back before the arms reach back behind the torso?
  • 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
  • Legs
    • Is the client comfortable kneeling? If not move to a seated position

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • Aim to connect with the upper back, don’t focus on how far back the arms can go back
  • 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 the torso and legs staying completely still, the only movement coming from the shoulder extending
  • You may demonstrate a part of the movement as a visual representation for the client to see

 

Kinaesthetic

  • Feel the low abdominals engage to hold the pelvis steady and avoid throwing off your balance

Modifications and Variations

Regress the exercise by

  • Reducing the spring setting to one blue spring, note it may make the client feel more off balance as there is less support from the spring
  • Reduce the repetitions and/or pace
  • Working on the movement but with 0.5kg hand weights or no weights to create the pattern before adding load
  • Working on Long Box Arm Work: Pull Straps to lie prone and work through shoulder extension if kneeling is uncomfortable and seated isn’t working well for the flow or sequence of the session

 

Progress the exercise by

 

The classical variation of this exercise has the client holding the arms back in shoulder extension whilst moving the head and neck and looking to the left, center, right, center before returning the arms forward again.

Series and Transitions

This exercise is part of the Kneeling Arm Work Forward series which includes a range of other exercises in the progressive repertoire. The Long Box Arm Work series is known as the Pull Straps series in Classical Reformer Pilates.

Progressive repertoire