Transcription

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  Welcome to BioPilates Deep Dive. In this new episode, we are going to explore the third variation in the arms pulling strap series on the Reformer long box, triceps. At first glance, the movement appears simple as it consists of extending and then bending the elbows. However, the real challenge lies in everything that must not move. The humeri remain at the same height. The shoulder blades stay organized against the ribcage, the torso maintains its neutral alignment, and the pelvis does not change position. In the Essential Reformer repertoire, the series includes plow, airplane, and triceps. This third variation is performed five times using either half a spring or one spring. This relatively light resistance allows the emphasis to remain on precision, carriage control, and whole body stability rather than brute strength. To prepare the equipment, place the foot bar in position number four and lower the headrest completely so that it is flat. Position the box lengthwise on the carriage, firmly against the shoulder rests. Check that both ropes are the same length and that the carriage is stable before getting into position. Lie prone on the box with your head toward the pulleys. The pelvis and spine remain neutral. The legs are straight, adducted, and parallel to the floor, extending in line with the box. The elbows are bent and drawn backward at waist height. The hands hold the ropes with the palms facing each other. The humeri remain close to the torso and at a constant height. The shoulder blades lie flat against the ribcage without being forcefully squeezed together or excessively pulled downward. Inhale to create length from the crown of the head. to the feet. As you exhale, keep the humeri and torso still, then extend the elbows to send the hands backward and move the carriage. As you inhale, slowly bend the elbows and control the return without allowing the arms to drop, the shoulders to lift, or the torso to lower. Repeat five times with the same quality of movement. The essential point is to understand that the exercise takes place at the elbow joint. The shoulder should not accompany the movement with additional extension, and the torso should not lift higher as the arms straighten. Imagine that the Humeri are resting on two horizontal rails. Only the forearms move around the elbow joints. This dissociation transforms a simple arm exercise and into a genuine motor control challenge. The primary mobilizing muscle is the triceps brachii. It has three heads. The long head originates from the infraglinoid tubercle of the scapula. The lateral head originates from the posterior surface of the humerus above the radial groove, while the medial head originates below this groove. The three heads merge into a common tendon that inserts primarily onto the olecranon of the ulna. Their shared action is elbow extension. Because the long head also crosses the shoulder joint, it contributes to extension and adduction of the humerus. The triceps brachii is innervated by the radial nerve, primarily through the C7 and C8 cervical nerve roots. As the elbows extend, the triceps works concentrically. It shortens to produce the movement against the resistance of the springs. As the elbows bend and the carriage returns, The triceps works eccentrically. It lengthens while controlling the resistance. This return phase is just as important as the press. If the carriage returns too quickly, much of the benefit of the exercise is lost. The latissimus dorsi, teres major, and posterior fibers of the deltoid maintain the humeri in extension and prevent them from changing height while the forearms move. The scapular stabilizers organize the shoulder girdle. The lower fibers of the trapezius contribute in particular to preventing the shoulders from rising toward the ears. Scapular stability does not, however, mean rigidity. The shoulder blades must remain controlled against the rib cage while maintaining a sense of width across both the front and the back of the shoulders. They are neither fixed nor squeezed together. Scapular mobility and stability depend on the body's movement. depend on appropriate muscular control without excessive tension around the neck and shoulders. The center of the body also works deeply. The transversus abdominis contributes to lumbopelvic stability with the assistance of the deep pelvic floor muscles. The obliques maintain the relationship between the ribcage and the pelvis, while the erector spinae help maintain the spine in neutral. This cooperation prevents the pull of the springs from creating excessive extension in the lumbar region. The gluteus maximus and hamstrings stabilize the pelvis on the femurs and maintain the alignment of the legs. The aim is not to contract the gluteal muscles as strongly as possible or to squeeze the legs together with excessive tension. Instead, maintain continuous and precise muscular activity that is sufficient to prevent the legs from dropping, separating, or drawing the pelvis into an anterior tilt. Breathing supports this entire organization. The inhale prepares the body, expands the ribcage in three dimensions, and creates length. The exhale accompanies elbow extension and facilitates the engagement of the deep abdominal wall. Avoid pressing the abdomen into the box or holding the breath. The goal is to maintain a mobile ribcage and a stable torso. Several common errors are frequently observed. The first is shrugging the shoulders while straightening the arms. The second is allowing the humeri to drop during the return and then lifting them again with each repetition. The third is increasing lumbar extension to create the impression that the arms are reaching farther. Other common errors include allowing the elbows to move apart, breaking the wrists, lifting the legs too high, or tipping the pelvis forward. Medial rotation of the arms should also be avoided. In this variation, It can turn the palms toward the ceiling, close the front of the shoulders, and reduce the quality of scapular stabilization. Keep the palms facing each other, the elbows pointing backward, and the collarbones broad. The wrists remain long and aligned with the forearms. If the shoulders rise, the torso begins to sway, or the carriage returns abruptly, the resistance is probably too heavy. Reducing the spring tension or slightly decreasing the range of elbow flexion will help preserve the essence of the exercise. A smaller range performed with perfect control is always preferable to a larger range achieved through cervical, scapular, or lumbar compensation. When teaching the movement, you can use simple imagery. Imagine that the elbows are resting on a shelf. send the knuckles toward the heels without moving the shoulders. Lengthen the sternum forward and the legs backward as though the body were stretching in two opposite directions. Keep the neck in line with the thoracic spine and direct the gaze toward the edge of the box to avoid cervical hyperextension. Also, think about keeping both sides of the waist equally long and controlling the carriage all the way back to its starting position without ever allowing it to fall. to slam. The triceps exercise on the long box is therefore much more than an exercise designed to tone the backs of the arms. It teaches you how to produce a precise movement at the elbow while maintaining stability through the shoulders, torso, and pelvis. It develops the ability to dissociate body segments, manage resistance in both directions, and maintain fluid breathing under load. This combination of targeted mobility and global stability is what makes reformer work so valuable. During your next practice, do not focus only on straightening the arms as far as possible. Instead, observe whether the humeri remain still, whether the shoulder blades stay broad and controlled, whether the spine remains neutral, and whether the carriage returns silently. when all these elements come together. the movement becomes lighter, more precise, and far more effective. Thank you for listening to this new episode of BioPilates Deep Dive. If you found this podcast helpful, remember to subscribe so that you do not miss any future episodes and recommend it to someone who practices or teaches Pilates. Your support helps the podcast grow and allows us to continue sharing a precise, anatomical, and mindful approach to movement.