Arm Opening & Rotation Sitting Sideways on the Short Box

Spring Setting and Key Facts

Springs

1× extra light (otherwise 1× light)

Reps

6–8 reps per variation

Level

Intermediate

Equipment

Reformer, Short box, Weights

Body area

Arms, Shoulders, Core

Muscles

Chest, Shoulders, Upper back, Obliques

Video tutorial

in the member area

Starting Position

Sitting sideways on the short box, one foot on the headrest, the other on the carriage, facing right. The left hand holds the weight, the right upper arm in the short strap. Arms bent to the right and left at shoulder height, palms facing forward.

Step-by-Step Flow

1. Open and close the bent arms in front of the face.
2. Bring the bent arms up.
3. Rotate the bent arm and upper body toward the end of the Reformer.

Cues for Teaching

• The elbows stay at shoulder height.
• The rotation comes from the rib cage, the pelvis stays still.
• The upper body stays long, the shoulders down.

Featured in These Classes

This exercise is part of a ready-made reformer class plan with class outline, springs and cues:

With videoWith video in the plan “Box & Weights: Curtsey Lunge, Pike & Squat Series”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →