1/2-1 spring, cords short with handles or loops
Seated or high kneeling facing head of reformer, hands on handles,palms facing back. Arms extended out front, below shoulder height
Press back – straight arms – exhale to press arms back. inhale to return to starting position. Bicep curls – palms up, elbows lifted to shoulder height. Exhale to bend elbows, bring hands close to the shoulders without allowing the elbows to move backwards. rows – cords crossed. exhale to adduct the scapulae and reach the elbows back, hands staying in front of the torso, arms parallel to the floor.
Chest Expansion – Inhale to press back, opening clavicles to the sides. pause and turn head to look right, left center, exhale to return arms to starting position. repeat, looking in opposite direction first.
Seated on box
Axial elongation/core control
width of chest and upper back
Loss of axial length,
Torso leaning forward or back,
Excessive wrist flexion or extension.
spot find balance and organisation
hang toes over the edge of the carriage
In standing, staggered foot placement on carriage seated on box
Biceps, triceps, deep abdominals, latissimus dorsi, serratus, rhomboids,
Shoulder rehabilitation, core stability, tight anterior fascia