Set-up:
Sit on the short box, facing the front of the room, with feet on the carriage for stability.
Hold the short straps with palms facing forward.
Sit tall with a neutral spine and relaxed shoulders.
Movement:
Extend the arms forward at chest height, palms facing up or facing each other.
Open the arms out to the sides, palms facing forward.
Sweep the arms back down to the starting position next to the hips, palms facing in or forward.
Repeat with control, keeping the torso stable throughout.
Hold & Small Circles:
Hold arms in line with shoulders to the front of the body and make small circles. Palms facing up.
1B
6th, 3rd, 2nd
Short box
Inhale open, exhale to close.
Muscles Worked:
Pectorals – bringing arms forward and controlling circle.
Deltoids – arm movement in abduction/adduction.
Biceps – assist in arm flexion.
Core – stabilise torso in kneeling position.
Muscles Mobilised:
Shoulder Joint – horizontal adduction/abduction, circular mobility.
Chest – lengthened as arms open.
Regression:
Make the arm circle smaller and more controlled.
Springs: Use fewer springs to lighten resistance (1Y).
Progression:
Springs: Add more springs for increased resistance (1B1Y).
Modification:
Kneeling Arm Circles.