Kneeling Side Arms

Modern Repertoire Intermediate Kneeling Core IntegrationUpper Body & Arms

Unilateral core and shoulder stability in an upright kneeling alignment with one arm pressing the footbar.

Schematic — Kneeling Side Arms Reformer · 1 medium or 1 light spring · Footbar Down · Headrest Down

Teaching Precautions

Common precautions, not exhaustive. Screen every client and refer when in doubt.

Shoulder Impingement: Keep the press in a pain-free range; skip with active shoulder pain.
Knee Issues: Kneeling load can irritate the knees; pad under the knees.

Spring Tension 1 medium or 1 light spring

Headrest Down

Transverse Abdominis (Primary)Obliques (Primary)Deltoids (Secondary)Quadratus Lumborum (Secondary)

Kneel sideways on the carriage with one hand on the footbar and the other arm reaching overhead.

Press the carriage away and back with the hand while keeping the torso tall and the hips stacked.
Exhale to press out, inhale to return with control; keep the shoulders level and the working arm long, resisting the urge to hinge at the waist or drop the hip.

Alignment

"Stack the hips and keep the spine tall — no leaning."

Control

"Press from the shoulder while the torso stays still."

Breath

"Exhale as the working arm presses the carriage away, inhale as it returns overhead."

Rest the top hand on the hip and press through a shorter range until the torso stays tall.

Hold the press at the end of the range for two breaths with the top arm reaching overhead before returning.

For knee issues, pad under the kneeling knee, keep the hips stacked over it and press only a short range.

Same category, or body position when the category is unique.