1/2-1 spring cords shore, with handles or loops
High kneeling facing side of reformer one hand holding handle or loop knees hip width apart
Kneeling side arms 1 – outside hand holding loop palm facing in just in front of opposite. ASIS bone. Exhale to reach elbow out and up at 45 degree angle then extend forearm. Hand should end up level with top of head. Inhale to return.
kneeling side arms 2 – inside hand on shoulder rest, body in side bend with outside hand holding loop, palm facing up, elbow bent exhale to extend elbow pressing hand toward ceiling. humerus shoulder remain stable inhale to return. kneeling side arms 3 – inside hand holding loop palm facing ear, arm in goal post position. exhale to press hand straight up toward ceiling inhale to return.
Axial elongation, width of chest and upper back, ease in neck and upper back, maintain space ear and shoulder
loss of width in the upper chest, loss of axial length. torso leaning forward or back, excessive wrist flexion or extension
Add torso movement in conjunction with the arm movement
Core control, shoulder girdle and rotator cuff, rhomboids, latissimus dorsi, biceps/triceps, pectoralis, obliques, deep abdominals
Rotator cuff strengthening, scapular thoracic organisation, core control
Axial elongation: great for rotational sports.