Balanced Body Pilates Arc User manual

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THE PILATES ARC™ ON THE REFORMER
The Pilates Arc™ was designed to fit on all Balanced Body
Reformers in order to create new exercise possibilities for
teachers, therapists, students, clients and patients. The Pilates
Arc or Step Barrel is used to increase the strength and mobility
of the core and spine on the mat. When added to the Reformer,
it provides the perfect platform to develop coordination,
strength and balance.
The Arc allows you to• add torso flexion and extension
elements into standard exercises such as Footwork.
Acts as a teaching tool for beginners in exercises such as•
Stomach Massage.
Provides support for pregnant clients.•
Adds new challenges to abdominal exercises such as the•
Hundred.
And many more uses we haven’t thought of yet!•
Placing the Arc on the Reformer
Placing the The Pilates Arc on the Reformer is easy. Just lower
the headrest and place either the front arch (the arch under
the high slope end) or the middle arch over the shoulder rests
so the Arc sits flat on the carriage. You can use the Arc with
or without the step depending on which exercise you are
performing.
The Complete Arc on the Reformer
You can place the complete Pilates Arc on the Reformer in any
of the following configurations:
Step to footbar, middle arch over shoulder rest•
Step to footbar, front arch over shoulder rest•
Step to shoulder rests•
The Arc only on the Reformer
You can place the Arc without the step on the Reformer in any
of the following positions.
High slope to footbar, middle arch over shoulder rest•
High slope to footbar, front arch over shoulder rest•
Low slope to footbar, middle arch over shoulder rest•
In order to accommodate the Arc, you may have to adjust the
distance between the footbar and the carriage by moving the
Allegro® or infinity footbar® or moving the springbar away from
the footbar on the Revo® or One Step Reformer. Additional
settings are listed under each exercise.
Creating new exercises
All of the exercises in this manual were created by highly
experienced BBU faculty members. They are only a starting
point so be creative and let us know what you come up with! If
you want to share new exercises with other instructors please
contact [e-mail]. Enjoy your Arc!
1Whole Arc, step to foot bar, middle arch
2Whole Arc, step to foot bar, front arch
3Whole Arc, step to straps
4Arc only, high slope to footbar, middle arch
5Arc only, high slope to footbar, front arch
6Arc only, low slope to footbar, middle arch

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Balanced Body University Reformer Manual
©2009 Balanced Body Inc. All rights reserved.
May not be reproduced in whole or in part.
Footwork on the Arc
Springs: 2RB to 3R Footbar: High or Low
Arc only: Low slope to footbar, middle arch
This is a simple way to modify the Footwork for a client who is
more than 5 months pregnant or who can’t lie supine due to
eye problems, vertigo or other issues. With the torso variations
it becomes a wonderfully complete warm up for the whole
body.
Footwork on the Arc
Starting Position
Hands supporting the head: Lie supine on the carriage with the
upper body supported on the Arc and the head supported by
the hands with the elbows wide. Place the feet on the footbar
in one of the foot and leg positions below.
Arms reaching forward: Lie supine on the carriage with the upper
body supported on the Arc and reach the arms forward.
Head supported by the step: Lie supine on the carriage with the
upper body supported on the Arc and the head supported by
the step. Use a sticky pad as the step will fall if you lift your
head. You can also use pillows or towels to support the head.
High slope to footbar: For more intense back extension, place the
Arc on the Reformer with the high slope towards the footbar
and the shoulder rest in the front arch.
Movement Sequence
Exhale• – Straighten the legs, maintaining the position of the
back on the Arc.
Inhale• – Bend the knees as the carriage returns.
Footwork Variations (see Reformer 1 Manual for more details)
Double Legs
Heels
Toes
Prehensile
V Feet
Tendon stretch (Lift/Lower)
Wide/2nd position
Running in place
Single Leg
Heels
Toes
Legs parallel
Legs turned out
1Footwork - Starting Position - Hands supporting the head
1Footwork - Starting Position - Arms reaching forward
1Footwork - Starting Position - Step supporting the head
2Footwork - Press the carriage back

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Footwork with Torso Extension and Flexion
Starting Position
Lie supine on the carriage with the upper body supported on
the Arc, the head lifted off the Arc with the torso in one line
and the arms reaching forward. Place the feet on the footbar in
one of the foot and leg positions listed above.
Movement Sequence
Inhale• – Straighten the legs and extend the back over the
Arc as the arms circle up overhead. Depending on your
flexibility and your height, you may or may not touch the
Arc with your head.
Exhale• – Bend the knees and roll the upper body up off the
Arc into the Stomach Massage sitting position as the arms
circle out and around to the starting position.
Reverse the direction of the arms on each repetition.•
Beginning to Intermediate • 10 Reps
2Extend the back over the Arc as the legs straighten.
1Footwork with torso extension and exion - Starting Position - Arms reaching forward
3Roll all the way forward into Stomach Massage position to start again
Variations
Single leg: Starting with one foot on the footbar, extend the
free leg as you push the carriage back. Add back extension or
rotation as you like.
Torso rotation: Straighten the legs, rotate the torso to the left
and reach the left arm out to the side as you roll back over
the Arc. Bend the knees and return to the starting position.
Alternate sides and do 3 to 4 reps to each side.
Around the world: Straighten the legs, rotate the torso to the left
and reach the left arm out to the side as you roll back over the
Arc. Continue to circle the arms overhead as you move through
the center. Rotate the torso to the right and circle the arms
back around to the front as you return to the starting position.
Alternate directions and do 2 to 3 reps to each side.
1Footwork Single Leg - Starting Position
2Extend the free leg as you push the carriage back
3Extend all the way over the Arc as you press out
Single Leg Variations

4
Balanced Body University Reformer Manual
©2009 Balanced Body Inc. All rights reserved.
May not be reproduced in whole or in part.
Torso Rotation Around the World
1Footwork withTorso Rotation - Starting Position - Arms reaching forward 1Footwork with Around the World - Starting Position - Arms reaching forward
2Rotate the torso and reach the arm out on a long diagonal as you extend the legs 2Rotate the torso and reach the arms overhead as you press the carriage back
3Center the torso with the upper back in extension
4Rotate to the other side before bending the knees and returning to the starting position

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Cueing and Imagery
Engage the abdominals before you press back.•
Draw the navel toward the spine.-
Draw the hip bones together.-
Keep the hips, knees, ankles and feet in line.•
Ideally, the ASIS, center of the knee cap, middle of the ankle-
and 2nd toe are on one line.
Maintain the support of the back throughout the exercise.•
In spinal flexion, focus on the abdominals.-
In spinal extension, focus on lengthening and-
decompressing the spine.
There should be no spinal discomfort during this exercise.-
Maintain the support of the neck throughout the exercise.•
Move smoothly from flexion into extension maintaining-
control of the head.
If the neck needs support, use the hands behind the head or-
support it with towels or the step.
Make the movement smooth and continuous. Don’t bump•
at the bottom or the top.
Imagine a waterwheel continuously rotating.-
Purpose
Strengthen the leg muscles including the internal and•
external rotators, quadriceps, hamstrings, abductors,
adductors, calf muscles and ankle stabilizers
Develop support for neutral spine•
Teach lumbopelvic stability•
Correct hip, leg and ankle alignment•
Increase circulation•
Precautions
For knee, hip and ankle injuries and after knee or hip surgery –
Decrease knee and hip flexion by limiting carriage return
with footbar adjustments or stopper blocks. Avoid if
symptoms increase.
For sensitive feet – Pad the footbar or work with shoes on.
For low back, hip and sacroiliac joint injuries – Support the low back
with a towel, wedge or roll. Avoid if symptoms increase.
For neck and shoulder injuries – Support the head with the hands,
the step or other supports and avoid the extension variations.

6
Balanced Body University Reformer Manual
©2009 Balanced Body Inc. All rights reserved.
May not be reproduced in whole or in part.
Springs: 2RB to 3R Footbar: Low
Arc only: High slope to footbar, middle arch
This is a much easier version of Stomach Massage for clients
who are not very strong, tend to sink into their lower backs
or who are very tight in their hamstrings. It is also a good
footwork alternative for pregnant women after 5 months
until their abdomen gets too large for the hip flexion to be
comfortable.
Starting Position
Sit on the Reformer with your sacrum against the high
slope edge of the arc. Place your feet on the footbar in the
V-feet position and place your torso and hands in one of the
positions listed below.
Movement Sequence
Exhale• – Engage the abdominals and straighten the legs to
press the carriage back.
Inhale• – Lower the heels under the bar, rise up on to the
balls of the feet and return to the starting position.
Stomach Massage Variations (see Reformer 2 Manual for
more details)
Round Back
Reach
Twist
Single Leg (no photo)
Additional Variations
Monkey: Place the feet in parallel on the footbar with the knees
bent and place the hands on the footbar. Straighten the legs
and press the carriage back to stretch the lower back and the
hamstrings.
Stomach Massage with the Arc
1Stomach Massage Round Back - Starting Position - Hands on edge of carriage
2Straighten the legs and press the carriage back
3Lower the heels under the footbar
4 Rise up onto the balls of the feet before bending the knees and returning to the starting
position

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Beginning • 6 Reps
Cueing and Imagery
Stay seated on the ischial tuberosities (sit bones).•
Imagine your sit bones are like a mountain, stay on the very-
top. Don’t roll off either side.
Keep lifting up and out of the hips.•
Imagine a partner is holding your hips and lifting them off-
the legs as the legs straighten and bend.
Maintain a slight amount of lumbar flexion.•
Instructor use fingers on the lumbar spinous processes to cue-
a slight curve.
Keep the head in line with the spine.•
Cue the eye focus to adjust the alignment of the head.-
Purpose
Strengthen the abdominals and the torso•
Strengthen the legs including the quadriceps, hamstrings,•
adductors and calves
Increase flexibility of the lumbar spine, hamstrings and•
calves
Improve leg alignment•
Teach scapular stabilization•
Precautions
Low back and sacroiliac joint issues – Avoid if lumbar flexion
increases symptoms.
Knee issues – Sit farther away from the footbar to decrease knee
flexion or avoid if symptoms increase.
Tight hamstrings, weak torsos, pregnancy – Support the back by
placing the box in short box position on its side behind you
and leaning back into it.
Avoid with osteoporosis.
1Stomach Massage Reach andTwist - Starting Position - Hands reaching forward
2Stomach MassageTwist - Rotate and reach one arm out
1Monkey - Starting Position - Legs parallel, hands on footbar
2Straighten the legs to stretch the hamstrings and the lower back

8
Balanced Body University Reformer Manual
©2009 Balanced Body Inc. All rights reserved.
May not be reproduced in whole or in part.
Side Lying Leg Work on the Arc
Springs: 2RB to 3RB Footbar: Low
Arc only: Low slope to footbar, middle arch or
Arc and step: Step toward the footbar, middle arch
The Side Lying Leg series helps develop medial and lateral
hip and leg strength to improve the stability of the hips and
pelvis in standing, walking and running. This is a very useful
exercises for balancing the forces around the knee, hip and
ankle.
Starting Position
Lie on your side on the Reformer with the bottom leg bent
and the torso supported by the Arc. Support the head with
the hand. Place the top leg on the footbar in parallel with the
toes level with the end of the footbar padding to create a right
angle at the hip joint.
Movement Sequence
Exhale• – Press the footbar away keeping the leg parallel to
the floor.
Inhale• – Bend the knee and return to the starting position.
Variations
Medial foot: Place the medial side of the foot on the bar and
press back to engage the medial side of the leg.
Lateral foot: Place the lateral side of the foot on the bar and
press back to engage the lateral side of the leg.
Hip extension: Place the foot farther back on the footbar
to focus on hip extension and to increase the work on the
quadriceps. The heel will be elevated in this position.
External hip rotation: Place the heel on the footbar with the leg
in external rotation. Keep the hip, knee and ankle aligned as
you press the carriage back.
1Side Lying Legs Parallel - Starting Position
2Straighten the leg and press the carriage back
1 Side Lying Legs Turned Out - Starting Position
2Straighten the leg and press the carriage back

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Beginning • Reps 10 each
Cueing and Imagery
Keep the hip, knee, ankle and foot in good alignment.•
Draw a line from the inside of the ASIS through the center of-
the patella and the middle of the ankle.
Keep the top leg parallel to the carriage when working with•
a parallel leg.
Imagine the leg is supported by a table as you bend and-
straighten the knee.
Keep the knee cap pointing straight ahead.-
Keep the foot in a neutral position to the ankle in all the•
exercises.
Be careful of rolling in toward the arch or out to the side of-
the ankle.
Imagine you are wearing a basketball shoe and don’t roll the-
ankle in either direction.
Maintain good alignment through the torso.•
Keep the head, torso and hips on one line. It is very easy to-
round the back.
Look straight ahead.-
Purpose
Strengthen the hips and legs particularly the quadriceps,•
hamstrings, abductors and adductors of the hip.
Strengthen the ankles•
Teach standing alignment•
Precautions
For knee, hip and ankle injuries and after knee or hip surgery –
Decrease knee and hip flexion by limiting carriage return
with footbar adjustments or stopper blocks. Avoid if
symptoms increase.
For sensitive feet – Pad the footbar or work with shoes on.
For low back, hip and sacroiliac joint injuries – Keep the back
straight and in good alignment throughout the exercise
For neck and shoulder injuries – Support the head as needed.
1Side Lying Legs Hip Extension - Starting Position
2Straighten the leg and press the carriage back

10
Balanced Body University Reformer Manual
©2009 Balanced Body Inc. All rights reserved.
May not be reproduced in whole or in part.
Abdominal Series on the Arc
Springs: B to RY Footbar: No bar Straps: Regular or Short
Arc and step: Step toward the footbar, middle arch
The Abdominal Series on the Arc takes some of the mat and
Reformer abdominals and places them on the Arc for increased
abdominal and pelvic stability work.
The Hundred
Starting Position
Lie supine on the Arc facing the footbar with the tailbone close
to the top of the step. Place the feet in a chair position to begin.
Move the hips up or down the step to create more challenge for
the abdominals or more support for the lower back. Hold the
straps in the hands with the elbows bent or straight depending
on the variation.
Movement Sequence
Exhale• – Engage the abdominals, draw the ribs toward the
hips to lift the head and lower the arms until they are just
slightly above the carriage and parallel to the torso.
Pump the arms in a small arc as you• breathe in for 5 pulses
and out for 5 pulses. The breathing can be percussive, taking
a small sniff with each pulse, or continuous, breathing
smoothly in for 5 pulses and smoothly out for 5 pulses.
Choose• your leg position based on your ability to maintain
the stability of the back.
Modications
Level 1: The knees stay bent at 90 degrees. Low back stays on
the mat or in a supported neutral position.
Level 2: The legs straighten to the ceiling. The leg position can
be parallel or turned out. Bend knees with tight hamstrings.
Level 3: The legs lower as far as possible while the back remains
stable. The leg position can be parallel or turned out.
2Straighten the legs, lower the arms and pulse the hands
1The Hundred– Starting Position

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Intermediate • Reps vary
Backstroke
Hold the straps in the hands with the elbows bent.
Movement Sequence
Inhale• – Reach the arms and the legs toward the ceiling.
Exhale• – Open the legs and the arms and circle them around
toward the ground until you are in the Hundred position.
Exhale• – Bend the knees into the chest.
Inhale• – Lower the head and return the arms to the
starting position.
1Backstroke - Starting Position
Single Leg Stretch
Hold the straps in the hands with the elbows straight.
Movement Sequence
Exhale• – Engage the abdominals, lift the head and lower the
arms until they are parallel to the torso as in the Hundred.
Reach the right leg out parallel to the floor as you reach the
arms toward the feet and lift the torso slightly off the Arc
Inhale• – Bend the knee back into the chair position and
return the torso to the Arc without lowering the head.
Exhale• – Reach the left leg out parallel to the floor as you
reach the arms toward the feet and lift the torso slightly off
the Arc.
Inhale• – Bend the knee back into the chair position and
return the torso to the Arc.
Repeat 6 to 10 times on each side•
Exercise Variations
Single Straight Leg Stretch: Begin with the legs straight and
pointing toward the ceiling and alternately lower one leg
toward the floor at a time while reaching the torso off the Arc.
2Reach the arms and the legs up toward the ceiling
3Circle the arms and legs out and around to come into the Hundred position
1Single Leg Stretch - Reach the torso towards the feet as the leg bends in
1Single Straight Leg Stretch - Reach the torso towards the feet as the leg lifts

12
Balanced Body University Reformer Manual
©2009 Balanced Body Inc. All rights reserved.
May not be reproduced in whole or in part.
Double Leg Stretch
Hold the straps in the hands with the elbows straight.
Movement Sequence
Inhale –• Straighten the legs and reach the arms up overhead
without changing the curve of the upper body or the
position of the lower back. The legs can straighten up
toward the ceiling or be parallel to the floor depending
on the strength of the abdominals and the stability of the
pelvis and lower back. Only lower the legs as far as you can
without changing the position of the lower back.
Exhale –• Draw the legs into the chest and sweep the arms
around to return to the starting position.
Repeat 3 to 4 times.•
Criss Cross
Hold the straps in the hands with the elbows straight and
reach one leg out straight and parallel to the floor to begin.
Movement Sequence
Exhale• – Rotate the torso and reach the arms toward the
bent knee keeping the elbows wide and lifting the upper
body slightly off the Arc.
Inhale• – As you return the torso to the center and switch the
legs.
Exhale• – Rotate the torso to the other side and reach the
arms toward the bent knee keeping the elbows wide and
lifting the upper body slightly off the Arc.
Repeat 6 to 10 times to each side.•
1Double Leg Stretch - Starting Position
2Reach the arms and the legs up toward the ceiling
3Return to the starting position
1Criss Cross - Starting Position
2Bend the left knee in and rotate the torso to the left bringing both arms across the midline
Abdominal Series on the Arc, CONT.

13
Cueing and Imagery
Keep your low back stable throughout the sequence.•
Imagine you are holding a glass of your favorite drink on-
your abdomen and don’t spill it.
Instructor cue: monitor the low back to make sure it stays-
still throughout the exercise sequence.
Pull the abdominals in more deeply with every repetition.•
Don’t let the abdominals rise!-
Keep the head and upper body in the same position•
throughout the exercise.
Imagine you are holding an orange between your chin and-
your chest.
Keep the shoulders down and the neck long.•
Purpose
Develop pelvic stability and core control•
Strengthen the abdominals•
Increase the flexibility of the hamstrings•
Precautions
For low back injuries –Maintain stability or avoid.
Avoid with neck and shoulder injuries
Avoid with osteoporosis.

14
Balanced Body University Reformer Manual
©2009 Balanced Body Inc. All rights reserved.
May not be reproduced in whole or in part.
Springs: B to RY Footbar: No bar Straps: Short or Regular
Arc and step: Step toward the shoulder rests.
Arm Work on the Arc facing the straps adds abdominal work
to the arm exercises and makes this a much more challenging
exercise. All of the arm work in this direction helps to develop
elbow flexion, posterior shoulder and upper back strength and
is great for improving posture especially for office workers.
Starting Position
Sit in the well or lie supine on the Arc facing the straps with the
tailbone close to the top of the step and the straps in the hands.
Exercise Position Variations
Sit in the well with the feet on the head rest and the lower•
back supported by the Arc.
Lie on the Arc with the tailbone close to the top of the step•
and hold the legs in chair position with the hips and knees
flexed at 90 degrees.
Lie on the Arc with the tailbone close to the top of the step•
and hold the legs in Teaser position with the legs straight.
Movement Sequence
Exhale –• Engage the abdominals and pull the straps back.
Inhale –• Return the arms to the starting position with
control.
Arm Work Variations (see Reformer 1 Manual for more details)
Biceps
Triceps/Posterior Deltoid
Alternating Double Arm Twist (No photo)
Rows
Overhead Press: Maintaining the position of the torso, reach the
arms overhead and circle them around to the starting position.
Overhead Press with Upper Back Extension: Maintaining the
position of the torso, reach the arms overhead and extend the
upper back then circle them around to the starting position to
begin again. 1Biceps – Pull the straps in by bending the elbows
1Triceps/Posterior Deltoid – Press the straps back
Arm Work on the Arc FACING STRAPS
1Starting Position - Feet on headrest
1Starting Position - Legs in chair position
1Starting Position - Legs inTeaser position

15
Beginning to Intermediate • 4 -10 Reps
Cueing and Imagery
Engage the abdominals before moving the arms.•
Exhale and pull the abdominals in then move arms.-
Keep the chest open, the shoulders away from the ears and•
the eyes looking straight ahead.
Keep the wrists straight.•
Curl the wrists forward to start.-
Purpose
Strengthen arm and shoulder muscles including rotator cuff,•
brachialis, biceps, triceps, pectoralis major, latissimus dorsi
and deltoid
Strengthen scapular stabilizers including serratus anterior,•
trapezius and rhomboids
Strengthen the abdominals•
Increase torso stabilization•
Precautions
For shoulder, arm and wrist injuries – Check to see whether
handles or straps are more comfortable to hold. Keep wrists
straight. Keep arms below 90 degrees of flexion or abduction.
For low back injuries – Choose the most comfortable position for
the back or avoid.
1Rows - Draw the elbows back and the shoulder blades together
1Overhead Press - Bend the elbows as if you are doing a biceps curl
2Press the straps overhead
3Extend the upper back as the arms press up to increase the challenge

16
Balanced Body University Reformer Manual
©2009 Balanced Body Inc. All rights reserved.
May not be reproduced in whole or in part.
Prone Exercises on the Arc
Springs: B to 2R Footbar: No bar Straps: Hold the ropes
Arc Only: Low slope to footbar, middle arch over shoulder rests.
All of the prone exercises are ideal for strengthening the upper
back and the back of the shoulders and for increasing thoracic
extension. It is an important exercise for office workers and
others with poor posture.
Pulling Straps
Starting Position
Knees on carriage: Lie prone on the Arc facing the straps with
the knees on the carriage, the legs bent and the ankles crossed.
Hold the straps in your hands. Place a mat on the Arc as a
cushion if it is uncomfortable.
Legs straight: Lie prone on the Arc facing the straps with the legs
straight. You will need to find and hold your balance point. Hold
the straps in your hands. Place a mat on the Arc as a cushion
if it is uncomfortable. INSTRUCTOR NOTE: Spot clients in this
position so they don’t lose their balance as they pull the straps.
Movement Sequence
Exhale• – Lift the abdominals off the Arc and slide the
shoulder blades down the back to begin.
Inhale• – Pull the straps toward the hips.
Exhale• – Return to the starting position maintaining the
abdominal lift and the position of the shoulder blades.
Arm Variations (see Reformer 1 Manual for more details)
Pulling Down
Pulling in a T (Airplane)
Triceps Pull Back
Pulling Straps
Modications
Arms low: Begin each of the exercises with the arms level with
the shoulders rather than reaching up above the shoulders.
Challenge
Torso exion into extension: Begin the exercise with the upper
body in flexion over the Arc and lift the torso into neutral or
extension as the arms move.
1Pulling Straps – Starting Position – Knees on carriage
2Arms pull straps along sides of Reformer frame as the torso extends
2Arms pull straps along sides of Reformer frame as the torso extends
1Pulling Straps – Starting Position –Torso exion into extension

17
Beginning to Advanced • 4 to 10 Reps
1Pulling Straps – Starting Position – Legs straight
1Pull Ups – Starting Position – Hold onto the risers with your hands
2Arms pull straps along sides of Reformer frame as the torso extends
2Pull the carriage toward the risers by bending the elbows
3Press the upper body into extension
Pull Ups
Starting Position
Lie prone on the Arc facing the straps and hold onto the risers.
Shorter clients may need help to reach them. If you don’t have
risers, you can use the end of the Reformer frame or the tower
bars if you have them.
Movement Sequence
Exhale• – Bend the elbows and pull the carriage toward the
risers.
Inhale• – Press the upper back up into extension.
Exhale• – Lower the body back to neutral with the elbows
bent.
Inhale• – Straighten the elbows and return to the starting
position.

18
Balanced Body University Reformer Manual
©2009 Balanced Body Inc. All rights reserved.
May not be reproduced in whole or in part.
Swimming
Starting Position
Lie prone on the Arc facing the straps with the hands on the
risers for balance. Shorter clients may need help to reach them.
If you don’t have risers, you can use the end of the Reformer
frame or the tower bars if you have them.
Movement Sequence
Exhale• –Lift one arm and the opposite leg out and up.
Inhale• – Switch sides
Cueing and Imagery
Engage the abdominals to support the back.•
Imagine the Arc is coated with lava, lift your belly off the-
lava!
Imagine you are an arrowhead.-
Keep the front of the hips in contact with the Arc but try to•
lift the belly off.
Press the pubic bone into the box as you pull the straps back.-
Keep the shoulders away from the ears.•
Slide the shoulder blades down the back – reach into the-
straps.
Keep the head in line with the torso.•
Choose a line to focus on as the torso stays flat.-
Imagine watching a marble roll across the floor as the head-
and torso lift up.
Don’t wrinkle the back of the neck.-
Purpose
Strengthen the back of the torso including the latissimus•
dorsi, teres major, lower trapezius, erector spinae, gluteus
maximus and hamstrings
Strengthen the abdominals in a prone position•
Increase scapular stability•
Improve leg and torso alignment•
Precautions
For shoulder injuries – Keep the arms below 90 degrees of
abduction or flexion or avoid.
For elbow injuries – Make sure the wrists stay neutral, eliminate
the triceps variation.
For wrist and hand injuries – Make sure the client is comfortable
gripping the straps or the handle. If not, then avoid.
For back injuries – For minor discomfort, place a pillow or folded
towel under the hips to decompress the low back or avoid if
client cannot tolerate extension.
For pregnancy and obesity – The client must be comfortable in a
prone position.
1 Swimming – Starting Position – Hold onto the risers with your hands
2Lift one arm and the opposite leg out and up then switch
Prone Exercises on the Arc, CONT..

19
Notes

20
Balanced Body University Reformer Manual
©2009 Balanced Body Inc. All rights reserved.
May not be reproduced in whole or in part.
Short Box Exercises on the Arc
Springs: All Footbar: No bar
Arc Only: Low slope to footbar, middle arch over shoulder rests or
high slope to footbar, middle arch over shoulder rests
The Short Box exercises on the Arc provide additional back
support for the extension variations and provides good
feedback for spinal articulation.
Short Box Abdominals
Starting Position
Low slope to footbar: Place a sticky pad on the Arc and sit up
on the low slope facing the footbar with your feet under the
footstrap. Depending on the shape of the curves in your spine,
you will get a different kind of support as you roll back over
the Arc. Feel free to experiment with your placement to get the
support you need.
High slope to footbar: Place a sticky pad on the Arc and sit up on
the high slope facing the footbar with your feet on the footbar.
The high slope provides more support for tighter back in
extension but it is harder not to slide down the slope.
Movement Sequence
Exhale• – Engage the abdominals, lightly engage the gluteals
and roll down with a long curve maintaining a slight flexion
of the lumbar spine.
Inhale• – Take a small sip of air at the bottom of the roll down.
Exhale• – Roll back up.
Inhale• – Prepare to start again.
Variations (see Reformer 1 and 2 Manual for more details)
Flat Back
Twist (No photos)
Around the World (No photos)
Advanced Abdominals
Fire Baton (No photos)
Climb a Tree
1Short Box Abdominals – Starting Position
2Roll down keeping the low back slightly rounded
3Extend the back over the Arc if you are doing an advanced variation