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
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.
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Innovation in Pilates
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.
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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
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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
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