Reformer Pilates: Rowing – Single

Reformer Repertoire

Kneeling Arm Work Forward:

Rowing - Single

Alternate Names

N/A

Derived From

Classical Reformer: Rowing Series

Primary Element

Strength

Why for Primary?

To create and develop strength in the muscles around the shoulder complex such as the external rotators of the shoulder and the elbow flexors. The thoracic rotators are also working here to turn the torso to the side.

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

4-5 each side

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 create strength in the rotator cuff muscles, working against the spring resistance to externally rotate the shoulder and eccentrically to control the movement of the arm back to the start position.

Rotator cuff muscles primarily:

  • Supraspinatus
  • Infraspinatus
  • Teres minor
  • Subscapularis

 

The elbow flexors or the biceps brachii are working with the bend and straightening of the elbow.

Abdominal obliques are the main muscle focus of the rib cage rotation and are used

  • Internal obliques function bilaterally (both sides) to flex the torso and function unilaterally (one side) to laterally flex the torso and rotate it to the same side.
  • External obliques function bilaterally (both sides) to flex the torso and unilaterally (one side) to flex the torso and rotate it to the opposite side. The muscle fibres run diagonally towards the midline, and can be likened to putting your hands in your pockets.

Warnings

This exercise may be unsuitable for clients where abdominal engagement is contraindicated. It may be difficult for clients with restricted range of motion in thoracic but a good exercise to use to help increase their range of motion in thoracic rotation.

This exercise may be unsuitable for clients where shoulder external 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 upright facing the head rest, shoulders stacked over the pelvis and with the knees against the shoulder blocks. One hand behind the head, the other hold the opposite short loop or knot, arm extended diagonally across the torso.

Exhale to lift the shoulder up and back, and then externally rotate the shoulder, flex the elbow and draw the elbow up in line with the shoulder, before rotating the torso from the ribcage. Inhale to control the return phase back to the starting 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
  • 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
    • Can the client avoid rotating their pelvis to the side that they’re rotating their rib cage to? The pelvis needs to stay still throughout the movement
  • Arms
    • Are the shoulders lifted up and back before the movement begins?
    • Can the client maintain the lift of the shoulder and elbow after the rib cage rotation is added? The idea is to avoid dropping or dumping into the lats on the side they’re rotating towards
    • Can the client bring the shoulder back with control against the spring resistance as opposed to letting the spring do the work?
  • 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 range of motion only to where the shoulder can no longer externally rotate and the rib cage can no longer turn, avoiding pushing up with the forearm, or dropping down into the lats
  • Bias the pelvis towards a slight posterior tilt in order that you can avoid extending or arching the lumbar spine
  • Avoid internally rotating the shoulder when returning to the starting position
  • Say the client’s name when you’re about to interact with them

 

Visual

  • Imagine the shoulders rolling back and the collarbones and chest broadening as you create the movement
  • Look for a consistent line moving downwards from shoulder, elbow to wrist to avoid lifting and overloading or flicking the wrist
  • Imagine a balloon under the armpit throughout – creating space and height
  • 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 rib cage rotating to create the turn in the torso

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
  • 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
  • Working on Kneeling Arm Work Side: External Rotation
  • Working on Kneeling Arm Work Forward: Bicep Curls

 

Progress the exercise by

  • Increasing the repetitions and/or pace
  • Increasing the spring set to one red spring and one blue spring
  • Placing one foot onto the headrest into a kneeling split stance position with the other knee on the carriage about a hand width back from the shoulder blocks to challenge stability
  • Placing one foot onto the headrest into a standing split stance position, with the other foot on the carriage towards the back (or foot bar end) with the back knee slightly bent for support – to challenge stability further than the kneeling split stance position

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