Chapter 7 Stretches: The Arms & Shoulders

Chapter Seven The Arms & Shoulders

Reformer Stretches

Mat Stretches

The Wrist Flexors

Box Lats

The Wrist Extensors

Foam Roller Pectoralis Stretch

The Lats

Lying Pectoralis Major

Internal Shoulder Rotators

Lying Bicep

External Shoulder Rotators

Standing Pectoralis Minor

Pec Major

Tricep/Lats

Pectoralis Minor

Partner Internal Rotators

Deltoid

Partner External Rotators

Supraspinatus

Stick Internal Rotators

Biceps Brachii

Forearm Extensors Forearm Flexors Pronators

Chapter Seven Arms & Shoulders

Innovation in Pilates

161

The Wrist Flexors • Standard: Any • Spring Tension: no springs • Muscle Emphasis: All wrist flexors

A

A. How to stretch Stand inside reformer frame.

Place palms onto carriage with fingers facing toward you.

Slide carriage out to find stretch.

B

A & B. How to contract Press palms and fingers down into carriage.

C. How to restretch Slide carraige away further.

C

Variations: Shift weight back and around above each finger.

What to watch out for: • Lifting palms of hands up.

162

Innovation in Pilates

The forearm has both primary and secondary muscles that flex the wrist.

You can see some of them attaching just above the inside of the elbow, or medial epicondyle, and running across the wrist as they become tendinous. This region is known as the carpal tunnel, where nine flexor tendons pass though this small compartment. Stretching will help to prevent carpel tunnel syndrome.

Innovation in Pilates

163

The Wrist Extensors • Standard: Any • Spring Tension: no springs • Muscle Emphasis: All wrist extensors

A

A. How to stretch Stand inside reformer frame.

Place back of hands onto carriage with fingers facing toward you.

Slide carriage out to find stretch.

B

B. How to contract Press back of hands and fingers down into carriage.

C

C. How to restretch Slide carriage away further.

Variations Shift weight back and around above each finger.

164

Innovation in Pilates

The Lats • Standard: Any • Spring Tension: Light to Medium • Muscle Emphasis: Latissimus dorsi, oblique abdominals, quadratus lumborum, rotator cuff, log head triceps, erector spinae

A

A. How to stretch Sit on side of carriage with hands on footbar. Press carriage away as much as possible and lower chest.

Lean shoulders away from carriage.

B

B. How to contract Pull on footbar with outside hand; i.e. hand closest to end of footbar.

C

B & C. How to restretch Slide carriage away further Lean shoulders further to side.

Press inside hand firmly into foot bar.

C. Variations Raise/lift outside shoulder and lower inside shoulder.

Continue to lean to side.

Innovation in Pilates

165

The Latissimus Dorsi and its little helper, Teres Major, are stretched strongly as you lean away from the reformer carriage. If you can keep both sit bones on the carriage, your Internal Obliques will be stretched more strongly too.

166

Innovation in Pilates

One half of the erector spinae are stretched, Along with the quadratus lumborum and teres major.

Underneath, or “deep� to the erector spinae, you can see the multifidus group stretching also. This muscle group stabilizes the joints of the spine.

Innovation in Pilates

167

Internal Shoulder Rotators • Standard: Any • Spring Tension: Medium to Heavy • Muscle Emphasis: Teres major, subscapularis, anterior deltoid, clavicular portion of pectoralis major

A

A. How to stretch Sit on carriage in front of box.

Bend elbows to 90 degrees.

Keep upper arms close to body.

Allow carriage to slide in to find stretch in shoulders.

Use feet to control carriage movement.

B

A. How to contract Press hands into straps in clapping motion.

B. How to restretch Slide carriage further in.

Control movement with legs.

C

C. Variations Carefully turn head and body away from tighter side.

168

Innovation in Pilates

No Box?

Reach around and hold your elbow with one hand and keep it from moving. Allow the carriage to slide in as above.

Innovation in Pilates

169

The subscapularis and teres major are the two muscles stretched the most. The sensations may not be precise, but will stem from anywhere round the shoulder joint.

If you are tight, the pectoralis major – in particular its costal fibers – may stretch, as well as the anterior deltoid.

170

Innovation in Pilates

External Shoulder Rotators • Standard: Any • Spring Tension: Medium to Heavy • Muscle Emphasis: Infraspinatus, teres minor, posterior deltoid

A

A & B. How to stretch Sit on carriage with straps/ropes crossed over. Bend elbows to 90 degrees with straps just above elbows.

Hands on lower lumbar spine.

Allow carriage to slide in to find stretch in shoulders.

B

B. How to contract Press hands into lower back.

C

C. How to restretch Slide carriage further in.

Control movement with legs.

Variations Turn body and head carefully toward tighter side.

Innovation in Pilates

171

Hold the shoulder blades in place; i.e. Don’t permit them to slide away from each other or “protract”. This is done by contracting the trapezius and rhomboid muscles.

If you do this effectively, the infraspinatus, teres minor and posterior deltoid will stretch.

172

Innovation in Pilates

Pec Major • Standard: Any • Spring Tension: Medium • Muscle Emphasis: Pectoralis major, pectoralis minor, anterior deltoid

A

A & B. How to stretch Sit as pictured, with straps either just above or just below elbow. Raise elbows to at least shoulder height (you can explore having elbows at different heights). Keep forearms vertical. Allow carriage to creep in toward resting position to POT. Lift chest.

B

B. How to contract Press forearms and elbows toward each other in clapping motion.

C

C. How to restretch Allow carriage to slide in further toward resting position.

C. Variations: If you have one side that is particularly tight, turn your head and chest away from it.

Innovation in Pilates

173

Alternate Position A

Sit on one side of the reformer. Place strap into opposite hand. Raise arm, sit tall and lean chest away from arm.

Rotate chest/head away from arm for greater effect. Contract by pulling on strap.

Restretch by repeating instructions above.

174

Innovation in Pilates

Pectoralis Minor • Standard: Any • Spring Tension: Medium • Muscle Emphasis: Pectoralis major, pectoralis minor, anterior deltoid, biceps brachii

A

A. How to stretch Sit as pictured, and place hands on footbar. Place hands closer together for stronger effect.

Draw shoulder blades together.

Lift chest and slide carriage away slowly to POT.

How to contract Press hands down into footbar.

How to restretch Lift chest. Slide carriage away further.

What to watch out for: • Flexing/rounding chest/thorax.

• Allowing shoulders to round/ protracting scapula.

• Internally rotating arms.

Innovation in Pilates

175

Variations

1

Turn head and chest away from tight side.

If you have a partner available, have them place one hand on your shoulder blade and press it firmly onto your rib cage. Have them place the other hand on the front of your shoulder and draw the shoulder backwards. Follow other instructions.

176

Innovation in Pilates

Deltoid • Standard: Any • Spring Tension: Heavy • Muscle Emphasis: Deltoid, rhomboids, middle trapezius

A

A. How to stretch Stand or sit as pictured.

Lean away from strap, ensuring carriage does not move.

Pull arm onto chest with free arm.

A. How to contract Attempt to swing arm holding strap away from chest as if to hit a backhand.

B

B. How to restretch Lift chest and lean further away from strap. Rotate/turn chest away from strap.

C

C. Variation Try seated position.

Lean away from strap.

Keep arm in contact with chest.

Press free hand into shoulder rest to increase leaning-away force.

Contractions as above.

Innovation in Pilates

177

Supraspinatus • Standard: Any • Spring Tension: Heavy • Muscle Emphasis: Supraspinatus, deltoid

A

A & B. How to stretch Stand or sit as pictured.

Lean away from strap ensuring carriage does not move.

B

B. How to contract Attempt to pull elbow away from body.

C

B & C. How to restretch Press free hand into shoulder rest to increase leaning-away force.

178

Innovation in Pilates

Biceps Brachii • Standard: Any • Spring Tension: Heavy • Muscle Emphasis: Biceps brachii, brachialis, anterior deltoid

A

A. How to stretch Stand or sit as pictured.

Lift and straighten arm.

Pronate forearm (turn thumb down).

Lean away from strap ensuring carriage does not move.

A. How to contract Attempt to pull on strap and bend elbow.

B

B. How to restretch Lean further from strap.

Rotate chest away from arm.

C

C. What to watch for • Internally rotating shoulder of stretching arm.

• Dropping stretching arm.

• Allowing carriage to move.

Photo C shows how to maintain good form.

Innovation in Pilates

179

The Chest, Arms and Shoulders Chapter 7

Chapter 7 – Muscle Chart Arm and Wrist

Chapter 7 – Muscle Chart Shoulder

Chapter 7 – Muscle Chart Hand

53 Box Lats HOW TO STRETCH: Photo A - Position hips above knees, elbows on box - Lower chest towards floor

A

Part B

Innovations stretches

VARIATION: Photo D - Keep hips stable and shift sholders and chest sideways

D

HOW TO CONTRACT: Photo B - Press elbows down into box - Partner applies downward force onto shoulders

B

Major muscles stretched Latissimus dorsi Long head of triceps Abdominals Pectorals

HOW TO RESTRETCH: Photo C - Lower chest further towards floor - Partner applies force to different parts of spine

C

54 Foam Roller Pectoralis Stretch HOW TO STRETCH: Photo A - Lie on roller with elbow at head height - Partner to hold elbow onto floor as in Photo B - Roll chest away from partner

A

VARIATION: Photo D - To stretch different pectoralis major fibres, repeat entire sequence with arm being stretched positioned lower and higher in relation to head

D

HOW TO CONTRACT: Photo B - Press elbow up into partner

B

Major muscles stretched Pectorals

HOW TO RESTRETCH: Photo C - Roll chest and head further from partner

C

Part B

Innovations stretches

55 Lying Pectoralis Major

Part B

Innovations stretches

HOW TO STRETCH: Photo A - Lie as pictured with elbow at head height - Keep front of shoulder on mat - Roll opposite shoulder, hip and leg backwards - Press opposite hand down into floor

A

HOW TO CONTRACT: Photo B - Press arm under stretch into floor

B

Major muscles stretched Pectorals

HOW TO RESTRETCH: Photo C - Roll hip and leg back further - Press opposite hand down into floor

C

56 Lying Bicep HOW TO STRETCH: Photo A - Place forearm and front of shoulder onto floor (forearm pronated, shoulder neutral if possible) - Hand of straight arm to be higher than head - Roll opposite hip, shoulder and leg backwards - Press opposite hand into floor

Part B

Innovations stretches C

A

D

HOW TO CONTRACT: Photo B - Press arm down into floor

B

Major muscles stretched Anterior deltoid Biceps brachi Brachialis Forearm extensors

HOW TO RESTRETCH: Photo C and D - Roll opposite hip, leg and shoulder further back - Press opposite hand into floor - Make a fist and flex wrist for greater forearm stretch

57 Standing Pectoralis Minor HOW TO STRETCH: Photo A - Partner draws shoulder blade back towards spine (retraction) - Partner places one hand on scapula to press it against rib cage - Partner places other hand on front of shoulder - Person being stretched turns chest away from hand on front of shoulder

Part B

Innovations stretches C

A VARIATION: Photo D - To stretch both sides at once, clasp fingers together or hold a strap - Rotate chest from tight side

D

HOW TO CONTRACT: Photo B - Person being stretched presses front of shoulder into partner’s hand

B

Major muscles stretched Pectoralis minor Serratus anterior

HOW TO RESTRETCH: Photo C - Turn chest further from partner’s hand

58 Tricep/Lats

Part B

Innovations stretches

HOW TO STRETCH: Photo A - Reach hand between shoulder blades - Pull elbow towards back of head HOW TO CONTRACT: Photo A - Press elbow away from body

A

HOW TO RESTRETCH: Photo B - Pull elbow further towards back of head

B

Major muscles stretched Triceps Latissimus dorsi

59 Partner Internal Rotators

Part B

Innovations stretches

HOW TO STRETCH: Photo A - Bend arm to 90° - Fix elbow in towards side of body and draw hand backwards HOW TO CONTRACT: Photo A - Press hand forward towards front of body

A

HOW TO RESTRETCH: Photo B - Take hand backwards and keep elbow stationary

B

Major muscles stretched Teres major Subscapularis

60 Partner External Rotators

Part B

Innovations stretches

HOW TO STRETCH: Photo A - Place hand behind back - Bend elbow to 90° - Pull scapula towards spine - Partner to stabilise shoulder and draw hand away from body HOW TO CONTRACT: Photo A - Press hand back towards body

A

HOW TO RESTRETCH: Photo B - Stabilise shoulder - Keep scapula pulled back towards spine - Draw hand further away from spine

B

Major muscles stretched Infraspinatus Posterior deltoid Teres minor

61 Stick Internal Rotators HOW TO STRETCH: Photo A - Place arm in front of body with elbow at shoulder height - Bend elbow to 90° - Place stick on outside of forearm - Pull on lower part of stick towards centre of body, as in Photo C

Part B

Innovations stretches C

A

HOW TO CONTRACT: Photo B - Press hand being stretched back towards start position

B

Major muscles stretched Teres major Subscapularis

HOW TO RESTRETCH: Photo C - Pull on stick with lower hand, pulling in upward direction

62 Forearm Extensors

Part B

Innovations stretches

HOW TO STRETCH: Photo A - Kneel on floor placing backs of hands onto floor - Lean weight into hands and backwards

A

HOW TO CONTRACT: Photo B - Press back of hands down into floor

B

HOW TO RESTRETCH: Photo B - Press more weight down onto wrists/hands and lean back further

Major muscles stretched Forearm extensors

63 Forearm Flexors HOW TO STRETCH: Photo A - Kneel on floor and place palms onto floor - Fingers must point back towards knees - Lean bodyweight backwards

Part B

Innovations stretches

HOW TO CONTRACT: Photo D - Press both hands into floor

D

A

VARIATIONS: Photos B and C - Lean weight above each finger in turn

HOW TO RESTRETCH: Photo E - Lean backwards and repeat variations

E

B

Major muscles stretched C

Forearm flexors

64 Pronators

Part B

Innovations stretches

HOW TO STRETCH: Photo A - Straighten arm in front of body - Flex hand at wrist and press wrist further into flexion with other hand - Turn fingers away from centre of body - Turn arm outwards (external rotation)

A

HOW TO CONTRACT: Photo B - Press fingers back towards centre of body

B

Major muscles stretched Forearm extensors Pronators

HOW TO RESTRETCH: Photo C - Repeat instructions for photo A

C