Reformer Pilates: Draw a Sword

Reformer Repertoire

Kneeling Arm Work:

Draw a Sword

Alternate Names

Swakatee

Derived From

Classical Reformer: Swakatee Series, Arm Chair: Swakatee Series

Primary Element

Stability

Why for Primary?

To create and develop shoulder stability in the rotator cuff muscles, working against the spring resistance to reach the arm out and up, as well as the elbow extensors to straighten the arm and eccentrically to control the movement of the arm back to the start position.

Secondary Element

Strength

Why for Secondary?

To develop and build strength in the rotator cuff muscles, medial and posterior deltoid and triceps as well as strengthen the elbow extensors and develop torso stabilisation throughout the movement.

Tertiary Element

N/A

Why Tertiary?

N/A

Repetitions

4-5 each side

Apparatus Setup

Suggested springs

  • Number system: 0.5 spring
  • Colour system: 1 x blue spring
  • 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

Frontal

Targeted Muscles

Create the pulling motion from the upper back to start the movement, with the muscles around the shoulder blade working and the medial and posterior deltoid, tricep and rotator cuff muscles.

Rotator cuff muscles primarily

  • Supraspinatus
  • Infraspinatus
  • Teres minor
  • Subscapularis

 

Elbow extensors to straighten the arm

  • Triceps brachii
  • Anconeus

Warnings

This exercise may be unsuitable for clients where shoulder rotation 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. 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 on the Reformer upright facing sideways on the carriage, shoulders stacked over the pelvis, foot bar side hand holding the short loops or ropes with the elbow bent and hand resting on the opposite ASIS (hip bone). Squeeze the heels together to help connect into the gluteals.

Exhale to lift the shoulders up and back, then lift the elbow up in line with the shoulder, before extending the elbow straightening the arm. Inhale to return to the starting position by bending the elbow then drawing the hand back to the ASIS (hip bone) with control.

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
  • 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 begins?
    • Can the client maintain the connection between the shoulder blades throughout the movement?
    • Can the client bend the elbow back with control against gravity without puffing the chest forwards, internally rotating the shoulder or activating or gripping down into the latissimus dorsi muscles?
  • 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 keep the shoulder still as the forearm extends at the end of the movement
  • 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 drawing a sword up and out from the hip, and controlling it carefully back to it’s holster
  • 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
  • Press the arm to the straight position from the back of the hand to help keep the wrist straight

Modifications and Variations

Regress the exercise by

  • Reducing the spring setting to one yellow spring on the high hook, then further regressing to one yellow spring on the low hook if required
  • Reducing 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
  • Stretching the chest and Pectoralis muscles to increase the range of motion through the shoulders before attempting the exercise
  • Using the inside arm to hold and help move the rope when the elbow is lifting
  • Working on the Forward Facing Arm Work series

 

Progress the exercise by

Series and Transitions

This exercise is part of the Kneeling Arm Work series which includes a range of other exercises in the progressive repertoire. The Kneeling Arm Work series can also be found in the Mat Work using a Theraband or resistance band or hand weight, and the Cadillac repertoire.

Transition to Kneeling Arm Work: External Rotation by returning the arm back to the ASIS or hip bone, but then lifting the forearm higher to sit at a 90 degree angle then pressing the arm and externally rotating the shoulder so the forearm is parallel to the foot bar.

The traditional order of the Kneeling Arm work series (or Swatakee) is

  • Swatakee 1 (or what we know as Kneeling Arm Work: Draw a Sword)
  • Swatakee 2 (where the inside arm holds the strap and reaches to the ceiling or ‘shaves the ear’
  • Swatakee 3 (where the outside arm reaches overhead into a tricep press, which then leads into a circle motion)
  • Swatakee 4 (where both arms lift overhead from a T-position (similar in principle to what we know as Kneeling Arm Work: Halo)

 

Inspired Academy follows the order to create stability and mobility before building strength.

Progressive repertoire