All about the Forward Arm Rotation
(Pilates)
BENEFITS & MUSCLES WORKED: Shoulders, Arms, Coordination, Reduction of Stress & Tension
START POSITION: Stand up straight with feet placed slightly wider than hip width apart. Rest your hands in front of you on the top of your legs. Bend your knees a little and lean back heavily on your heels (but be sure to keep both feet flat on the floor). Bring your arms out to the sides with elbows slightly bent, and lift your head to look at the wall in front of you, somewhere above your head height.
NOTES: Difficulty Rating 15%
From the start position, move your shoulders back slightly before hurling your arms forward and upward (as if bowling a cricket ball with both arms at the same time). This is a great arm and shoulder warm-up exercise. The spinning action of the arms increases blood flow and circulation to the arms. The shoulders will quickly become more flexible and warm; therefore, this is an essential warm-up for any arm or shoulder session. Your fingers should brush against each other as you start the downwards sweep. Concentrate on spinning your arms from the shoulders, keeping elbows slightly bent and static. Keep your knees slightly bent and try to start turning a little faster until you feel a natural rocking motion from heels to toes. Depending on your body type, you may find that your toes and/or heels lift off the floor as you rock backward and forward. That’s okay, but you should generally try to focus on leaning your weight back onto your heels.
Some younger or fitter athletes may prefer to reverse the motion of this exercise, spinning their arms back the other way; however, I do not recommend this alternative form for beginners or those with shoulder problems. The former spin is safer than the latter spin because the latter places extra stress on the shoulders.
If in doubt, consult a coach or a Doctor, or skip the latter form and proceed to the next exercise.