Arm Circles
Intermediate (6/10)Reformer
Position: SupineEnergy: 5/10~45s
Cueing
Find length first; coordinate breath with movement; keep transitions smooth; quality over quantity.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Secondary Muscles
IliopsoasQuadricepsAdductorsTibialis AnteriorGluteus MaximusGluteus MediusHamstringsGastrocnemius
Regressions
Reduce range of motion; keep head down; bend knees; use lighter springs/support; slow tempo. | Perform prep version (e.g., tabletop legs, assisted arms, shorter lever).
Progressions
Larger circles; reverse direction; add breath pattern.
Common Errors
Shoulder shrugging; rocking the carriage; losing pelvis stability.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
