Arm Series in the Long Strap, Sitting Sideways on the Heels

Spring Setting and Key Facts

Springs

1× light

Reps

8–10 reps per variation

Level

Beginner

Equipment

Reformer

Body area

Arms, Shoulders, Core

Muscles

Shoulders, Upper back, Obliques

Starting Position

Sitting sideways on your heels, knees slightly open in a V, facing left. The right hand in the long strap, the right arm bent in front of the belly, the left hand on the hip or on the shoulder block.

Step-by-Step Flow

1. Extend the right arm long toward the footbar at shoulder height.
2. Keep the right arm long and twist the upper body to the left, gazing toward the end of the Reformer.
3. Keep the right arm bent in front of the body and only open the forearm to the right toward the footbar, then back in front of the belly.
4. Take the long strap in both hands, arms slightly bent in front of the chest, and rotate toward the footbar.
5. Optional: come up onto the knees.

Cues for Teaching

• The shoulder stays down, even as the arm pulls.
• The rotation comes from the rib cage, the pelvis stays still.
• When the forearm opens, the elbow stays in place.