Plane of Motion
Supine Arm Circles
Plane of Motion
Sagittal, Coronal & Transverse
Spring Setting
Light / Medium
2 Medium Springs or
1 Light & 1 Medium Spring
Muscle Focus
Shoulder Extensors
Latissimus Dorsi, Teres Major, Posterior Deltoid
Press the arms down to the carriage in one direction of the circle.
Resist the springs as the arms lift in the other direction of the circle.
Shoulder Adductors
Pectoralis Major, Latissimus Dorsi, Teres Major
Resists the springs as the arms open in one direction of the circle.
Closes the arms to the body in the reverse direction of the circle.
Shoulder Horizontal Abductors
Posterior Deltoid, Infraspinatus
Resist the springs as the arms reach from a T to straight up in one direction of the circle.
Open the arms to a T in the reverse direction of the circle.
Shoulder Horizontal Adductors
Pectoralis Major, Anterior Deltoid, Coracobrachialis
Reach the arms from a T to straight up in one direction of the circle.
Resist the springs as the arms reach to a T in the reverse direction of the circle.
Other Muscles at Play
Anterior Spinal Stabilizers provide lumbo-pelvic stabilization and keep the spine from arching off the carriage.
Hip flexors keep the legs held in the air against gravity.
Hip adductors keep the legs closed together.
Scapular depressors keep the shoulders down away from the ears.
Scapular adductors keep the scapulae flat on the carriage and retracted.
Elbow extensors keep the arms straight.
Plantar flexors keep the feet pointed.
Objectives
Enhance the strength of the latissimus dorsi and abdominal muscles.
Ensure coordination of the arms and the shoulder extensors and adductors.
Engage the body in a supine position to exercise the muscles and joints collectively from a stable foundation.
Utilize the latissimus dorsi to facilitate movement without causing strain.
Focus on breathing to synchronize the movement.