Summary
The Pilates Reformer Back Supine Straight Arm Circles exercise focuses on shoulder stability and strengthening of the back (latissimus dorsi) and chest (pectoralis major) muscles. In addition, this exercise works secondary muscles including the tricep and rear deltoid (shoulders).
Purpose
- Strengthen the lats, pecs, and shoulder mucles.
- Improve core stability.
- Improve shoulder stability during arm movement.
Reformer Setup
- Footbar down.
- Spring tension moderate.
- Loop length and carriage stoppers adjusted to ensure carriage fully supported by straps throughout exercise.
- Headrest up.
Starting Position
- Supine on the carriage, shoulders against shoulder rests, head resting on elevated headrest.
- Loops held evenly in both hands and under tension, palms facing down, hand open with fingers extended. Arms are extended straight by sides, close to body, palms facing down and touching carriage. Carriage is pulled off stoppers and fully supported by straps.
- Legs pressing together in tabletop.
- Scapular muscles engaged and retracted (preventing the shoulders from shrugging).
Starting position.
Execution (10 Repetitions)
- On inhale, raise arms towards ceiling. Keep arms and wrists straight, palms open. Stop when hands directly above shoulders.
- On exhale, lower arm to sides. Arms remain straight throughout. Keep scapula retracted to keep shoulders stable and prevent them from shrugging. Movement ends with arms straight out from sides and palms facing feet.
- As continue to exhale, pull arms back to starting position alongside body. Arms remain straight throughout. Keep scapula retracted to keep shoulders stable and prevent them from shrugging. Arms will externally rotate 90 degrees so movement ends with arms at sides and palms facing down.
Position 1. Start.
Position 2. Arms raised.
Position 3. Arms out to sides.
Position 4. Arms transitioning back to starting position.
Position 5. Return to starting position.
Common Mistakes
- Elbows bend as arms move. Keep arms straight throughout movement.
- Shoulders shrug. Keep scapular muscles fully engaged throughout movement, pulling shoulder blades back and down away from ears.
- Wrist moves during exercise. Keep wrist straight and immobile throughout movement.
- Carriage movement not smooth. Keep movement controlled.
- Mid-back flattens onto carriage. Keep natural curve of spine with core engaged.
Modifications & Variations
- Perform entire exercise with abdominals in flexion (crunching up and lifting shoulders off carriage).
- Perform exercise sequence in reverse. Arms extend first out to the sides from the starting position, then reach up, then pull down to return to starting position.
- Perform exercise alternating directions every rep, or do five reps in the forward direction, and five reps in the reverse direction.
