Reformer Pilates: Swimming Arms

Reformer Repertoire

Back Extension:

Swimming Arms

Alternate Names

Swimming

Derived From

Mat Pilates: Swimming

Primary Element

Mobility

Why for Primary?

To develop range of motion in shoulder flexion as well as thoracic extension.

Secondary Element

Stability

Why for Secondary?

To strengthen and develop control in the abdominal muscles transversus abdominis to create pelvis and torso stability.

Tertiary Element

N/A

Why Tertiary?

N/A

Repetitions

8-10 switches of the arms

Apparatus Setup

Suggested springs

  • Number system: All springs
  • Colour system: All springs
  • Resistance: heavy in order that the carriage does not move

 

Foot Bar one position down from vertical, or on many Reformers the top angled position.

Pilates box in the ‘long box’ position with the short edge against the shoulder blocks.

Plane of Motion

Sagittal

Targeted Muscles

Back extensors or the thoracic erector spinae group, primarily

  • Iliocostalis
  • Longissimus
  • Spinalis – the main extensor (backward bending) muscle of the thoracic spine, located on either side of the vertebral column

 

Shoulder flexor muscles which reach the arm up and overhead include

  • Anterior and Middle Deltoids
  • Pectoralis Major
  • Biceps Brachii

Warnings

This exercise may be unsuitable for clients where lying prone is contraindicated. It can be done standing or sitting on a chair, watching for pelvis stability throughout and avoiding overextending into the lumbar spine.

The exercise may be difficult for clients who present with tight chests or pectoralis muscles. Pectoralis release work or stretches may be beneficial before this exercise to assist with range of motion.

Execution

Lie prone on the long box facing the foot bar with the sternum at the front edge of the box. Extend the arms over the foot bar in line with the shoulders.

Inhale to lift the head, lengthen the crown of the head, lift the chin, then peel the sternum up off the box moving into thoracic extension. Maintaining the extension slowly lift one arm, lowering it down, then alternating sides. Aim to maintain the thoracic extension throughout.

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
  • 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 the pubic bone pressing into the long box? Avoiding over extending in the lumbar spine?
  • Legs
    • Are the legs relaxed and dropped out to the side?

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • Engage the thoracic back extensors prior to moving, keeping the wrists firm and the fingers pointing forward
  • Say the client’s name when you’re about to interact with them
  • Bias the pelvis towards a slight posterior tilt in order that you can avoid extending the lumbar spine

 

Visual

  • Imagine a turtle coming out of its shell, lengthen the neck as you lift into thoracic extension
  • Imagine each step of back extension like a Ferris wheel. Each stage lifts higher due to the addition of the next step, rather than changing the position once it’s created
  • You may demonstrate a part of the movement as a visual representation for the client to see

 

Kinaesthetic

  • Feel the spine lengthening through the crown of the head and the sternum peeling off the long box
  • Feel the scapula (shoulder blades) naturally moving down as the torso lifts
  • Inhale to expand the lungs and rib cage creating space and height, exhale to return back down

Modifications and Variations

Regress the exercise by

 

Progress the exercise by

  • Increasing the repetitions and/or pace
  • Increasing the range of motion
  • Lying on a less stable or smaller surface, for example moving the Pilates box to the ‘short box’ position
  • Reaching the arms above the shoulders or overhead to create a longer lever to control the abdominals. Add a Magic Circle or prop to hold onto for assistance with keeping the arms in the same place throughout, or add on presses into the Magic Circle whilst holding the posterior pelvic position and thoracic extension
  • Progress into Back Extension: Swimming Legs

Series and Transitions

This exercise is part of the Swimming series which includes a range of other exercises in the fundamental and progressive repertoire. The Swimming series can also be found in the Matwork and Barrel repertoire.

Transition to Back Extension: Swimming Legs by resting the forearms on the foot bar, leaving the spine in a neutral position (as opposed to thoracic extension) and engaging the gluteals ready for hip extension in Swimming Legs.

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

Fundamental repertoire

 

Progressive repertoire

 

Swan is also a Back Extension exercise in the progressive repertoire that could be added to the sequence.