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Kneeling Side Arms
Springs: Y to RB
Straps: Adjust the straps so there is a slight amount of tension
with the arm in the starting position. The longer the strap, the
lighter the exercise will feel.
Pulleys: Place the pulleys in the #2 eyebolt to direct the line of
pull into the shoulder.
PULL ACROSS
STARTING POSITION
Kneel on the Reformer facing sideways with the knees slightly
away from the shoulder rests. Hold the front strap with the arm
closest to it.
For an easier version, place the knee against the shoulder rest
with the legs hip width apart. For more challenge, bring the knees
away from the shoulder rest with the legs together.
MOVEMENT SEQUENCE
Exhale – Pull the strap across the body keeping the arm rounded
and the hand level with the bottom of the sternum.
Inhale – Return the arm to the starting position. Do not rotate
the torso or twist the shoulders.
CHALLENGE
Rotations: Rotate the torso from the waist or from the knees as
you pull the strap across.
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DRAW A SWORD
STARTING POSITION
Take hold of the strap with the hand that is farthest from it.
Begin the exercise with the hand holding the strap in front of
the opposite hip bone. Place the other hand on the hip with the
elbow out to the side.
MOVEMENT SEQUENCE
Inhale – Pull the strap across the body and extend the arm out to
the side. Imagine you are drawing a sword out of a scabbard.
Exhale – Return to the starting position by bending the
elbow and reaching the hand holding the strap back to
the opposite hip.
CUEING AND IMAGERY
» Stabilize the position of the torso before moving the arms.
» Keep the chest open, the shoulders away from the ears and
the eyes looking straight ahead.
» Keep the wrists straight.
PURPOSE
» Strengthen the arm and shoulder muscles including the
brachialis, biceps, triceps, pectoralis major, latissimus dorsi,
rotator cuff and deltoid.
» Strengthen the scapular stabilizers including the serratus
anterior, trapezius and rhomboids.
» Increase torso stabilization.
» Improve standing posture.
PRECAUTIONS
For shoulder, arm and wrist injuries – Keep the weight light, keep
the wrists straight and avoid if symptoms increase.
For knee injuries – Pad the knees, sit on the carriage or avoid.
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