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  Pilates Exercise:  Arm arcs

Pilates Information
Pilates Alexander Technique
Free pilates Exercises Online
Exercise challenge: - "core control"

Using minimal effort keep your core still. ("The core" is another name for the center of the body).
The small of the back stays close to the mat and the hips do not move.

Arm arcs: Start Position:-
  1. Lie in the Relaxation Position (like the diagram but with hands on the mat by your sides).
  2. Release and lengthen the spine and melt into the mat - your shoulder blades flatten onto the floor like dinner plates.
  3. Breathe through back and sides and soften and lengthen through the sides of the neck (grow taller!).
  4. Take note of the position of the hips, small of back and ribs.
Arm arcs: Action
  1. Inhale your arms up toward the ceiling and exhale them down toward the wall behind.
  2. The arms hang behind your head (if flexibilty permits they will rest on the mat).
  3. Hold the arm position for two breaths.
  4. Inhale arms up, and ehxahle to side.
  5. Six repeats.
(Arm arcs Scroll right>>>....)
Picture of arm arcs: start position
Arms arcs

Picture of arm arcs: action
Arms arcs





Watch points
  • Minimum effort
  • Hips and small of back very still - an observer should not see any flaring or lifting of the lower ribs.
What arm arcs does:
  • Stretches pectoral muscles, Teres major and intercostal muscles (between the ribs).
  • Stabilizes the low and mid back when under challenge from arm movement - see "benefits" below.
  • Teaches relaxation
Benefits of Mid Back Stabilization:

Three remarkable benfits!
  1. Your breathing includes breathing into the back and sides of your rib cage - brings stability and comfort to running or vigorous exercise.
  2. Your mid back is stabilized during overhead arm movements. This alone would massively reduce back injury in over arm bowlers, tennis and golf players!
  3. You learn to relax, open up in front and grow tall - the very foundation of good posture!
Reference:
  1. The Official Body Control Pilates Manual Available from: http://www.bodycontrol.co.uk/
  2. Wilfred Barlow: "The Alexander Principle" Arrow Books Ltd. Reprinted 1987 ISBN 0 09 910160 2
  3. See discussion headed "Pilates Style Breathing Stabilizes your Lumbar Spine" in The Pilates Version of Yoga Breathing Technique
  4. Sandra Simmons: Physical Therapy for Scoliosis - http://www.ctds.info/physical-therapy.html
© Bruce Thomson EasyVigour Project