From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 8–10 reps
- Level
- Intermediate
- Equipment
- Pole
- Muscles
- Shoulders, Core, Back extensors
- Video tutorial
- in the member area
Starting Position
Kneeling on the carriage, facing the end of the reformer, the Pole in the short straps in both hands.
Step-by-Step Flow
- Bring the long arms up overhead toward the ceiling.
- Bend the Pole behind the head and stretch back up.
Cues for Teaching
- The shoulders stay down even as the arms reach overhead.
- The pelvis stays under the shoulders, no arching of the back.
- The movement comes from the shoulders, not the lower back.
Featured in These Classes
This exercise is part of a ready-made reformer class plan with class outline, springs and cues:
With video in the plan “Full-Body Flow with the Pole”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →