Long Box Arm exercises
Note: This might not be ideal for some neck, shoulder, or back issues. Contact me for questions.
In a Pilates studio, in-person, there’s a series of exercises to connect your arms to your back using the long box from the reformer. It may be placed on top of the reformer or the Cadillac for these exercises. It’s so good to work those small rotator cuff muscles.
To do this at home, grab a 1 lb weight, a chair, and a yoga mat.
Options for weights: water bottles, or soup cans.
Setup: Place your yoga mat on the floor. Place your chair on top of the yoga mat. Place your 1 lb weight near the chair. Kneel to the side of your chair, and lay your torso on top of the chair.
Movement: Keeping a lift in your belly, pick up your 1 lb weight with your arm that’s to the outside of your chair. There are 4 exercises listed below.
Forward: Lift a straight arm forward, and hold 2-3 seconds, and return. Repeat 5x.
Back: Lift a straight arm back, and hold 2-3 seconds, and return. Repeat 5x.
Out to the Side: Lift a straight arm out to the side, and hold 2-3 seconds, and return. Repeat 5x.
Row: Bend an elbow back, keeping it close to the torso, and hold 2-3 seconds, and return. Repeat 5x.
Notice how this shoulder feels compared to the other shoulder.
Switch sides!