PRO | Seated Arms Mermaid Flow

We're gonna bring your knees into, like, a little z position here. I've still got that back. Loop. Alrighty. So we're here. We're gonna go into a bicep curl. So let's start the flow off with a little bicep curl.

Reach the arm out. Your palm is facing the sky. Really draw your shoulder blades down. Away from the ears you're sitting tall. So we're gonna do about four more of these.

So you got your bicep curl here, elbow in line with the shoulder, a couple more. Now we're gonna add on. We cross the hand as we reach, bring it back out again. So the arm crosses the body as we go into that side, Flection there, lateral flexion here, and the arms come out. So we cross the midsection of the body.

We reach towards the bar, and then everything unfolds back out again. Feels really good, working the arms, the shoulders, trying to sit up nice and tall as always. Reach out. Can we do one more? We're gonna add on. Arms are out. Now we do a lovely rotation. Rotation, back.

Reach towards your bar in that lateral flexion that's traveling and palms facing up. Rotation, look in the direction you're moving in, working to those obliques, and lateral bend here. And we're breathing, open out, reach up and over so we're not sinking into that underneath oblique. There we go right here, lift up and over. Let's do one more. Add in that lateral flexion. Hold it there, and then release out.

Let's take the opposite hand, and we're just gonna do a little elbow forearm wrist. Elbow forearm wrist. Let's do a couple more. So you're unwinding the arm. And we're gonna do one more elbow forearm wrist.

Hold it here. Grab hold of it. And we're just gonna go up and around. So you're in your circle now, kind of hugging a tree, bring that round circle. Now look where my body is moving to. It goes diagonally forwards.

It lifts up and goes back again. Diagonally forwards, keeping the weight on that underneath thigh. Now, ready for the transition. You're gonna do one more, and release From here, we're gonna turn. Keep it in your outside hand, so opposite hand.

Now we go into a underarm grip here and then back again. So you're supinating the arm. Sit up nice and tall, put your hands down onto the reformers to give you a little bit stability, equal weight on your sit bones. Now from here, we're going to go into an extension and then we bring it back and cross over your midsection of your body. Supernate, reach back and up. Now if this is too challenging, which it is, then you can either go to a lighter spring or Don't do the full extension here, and just keep it in a supination.

Reach, can we do one more for good luck, underarm grip, supinate reach, and then just let it carry through, through, through, through, and release. Let's move on to the other side. So we're gonna go to the other side here, get into the middle. Scoot your butt way forwards. We take the back loop.

Alrighty. So we're gonna wind ourselves down, roll roll down, bring it up into chat position, grab hold of your loop here, and we got over. I love this exercise because you're disassociating your upper body because it's rotating and your pelvis is staying relatively stable. Now see if you can take your eye line with it so you're looking towards your hands as they're moving and breathe. Let's do a couple more Last time, back to center, the arms go straight up and down. Now if you wanna add the legs, you can. If that's too challenging, just do the arms.

So you could just be here. If you wanna go for that extra challenge, add the legs, keep looking towards your thighs. Couple more. One more. Hold it here, release, and we do single leg stretch.

So you're shooting the arm straight up, elbows bent. The hand is down. On your reformer for stability. Look towards your thighs. Reach the arms straight up overhead.

Couple more. One more. And bend the knees, roll yourself up. You could always put your hand behind your head for stability there, a little bit support for your neck if you wanted to. Also, let's move on into your z position here beautiful, lift up nice and tall, and let's start with the bicep. So we reach the handout, and we're in that z position. So we start with the bicep, the elbows are just below your shoulder joint.

And you're sitting up nice and tall. We're trying to isolate that bicep, right, just the bicep. Remember full range of motion. Let's just do about one more. Now we're gonna add on.

So we cross reaching that lateral flexion, we bring it back out. And we cross, reach towards your bar in that long lateral line there. Doesn't that feel good in that side stretch as you reach up and over? And then we bring you back to start position and again. So it's bicep curl, then over your head, bring you back.

Don't forget your bicep curl. Go. Reach. Don't forget it. Can we do a couple more? There we go. Let's do one more if we can.

Of course, we can. Hold it there and then bring it back. Now we're gonna add on. So we do rotation, bring it back, reach, and out, and rotation back out, reach, and back. So you've got that lovely rotation here working into your obliques, over your head, and Okay. Those arms as straight as you can. Can we try one more? Adding those together.

And then come out. Now from here, take it into the other hand, and we go elbow forearm wrist, wrist forearm elbow. Look towards your hand, back. Couple more. So elbow for wrist, wrist for elbow.

This is your last time. Hold it there, grab hold of the loop, hug in that little ball, and now we're gonna come across. There we go. And we're gonna add the circles. Are you ready for those lovely circles that we just did? So he goes circle up. This is my favorite.

I always love the circles because it just really mobilizes your shoulder joint. And trust me, we all need this. Doesn't that feel good? Follow the hands, breathe, feel good movement, one more, and then back. Now transition rotating, flex your feet. Alrighty. Let's do our supination here.

So it's opposite hand to the opposite loop here. So we're going across your midline of your body. Right? Now, like I said before, you could just stay here, you could add some more resistance if you wanted to and just keep it here, or we're gonna add a little bit extra challenge here, which would be here, and then back again. Now if you have someone or you have a little bit of shoulder issues, then I wouldn't recommend this, just keeping that supination without the little rotation. I've got my hand on my hip just to give me a little bit more stability there. So it's super nation, rotate look diagonally back.

And super nation reach. And if you really wanted to, you could go that nice stretch too over there, which is kinda nice and that little unwind Didn't queue that before, but if you wanted to, it's really nice. One more. Last time. And then we come back Put both of those loops down, and then we're gonna slightly unwind, roll yourself up, and we're gonna stand up.

We're gonna move on to the second segment.