Supine Single Arm – T-Shape Opening (Ball to Thigh)
- Equipment: Reformer
- Category: Abs/Core
- Level: Intermediate
- Body position: Supine
- Repetitions: 6-8 reps each side
- Springs: 1 Blue (Medium) – 1 Red (Heavy)
- Headrest: As needed
- Footbar: Any
- Prop: Ball
Starting position
Lie supine on the carriage with one strap in the working hand, arm reaching to the ceiling. The non-working hand presses a small ball into the thigh to stabilize. Legs can stay in tabletop or feet can be placed on the footbar.
Instructions
Inhale to open the working arm out to the side into a T-shape, keeping a soft elbow and stable shoulder. Exhale to return the arm back to the ceiling, maintaining even pressure through the ball and avoiding any rotation of the torso or pelvis. Repeat on one side, then switch.
Teaching cues
- Open only as far as the ribs stay quiet
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