Pilates
Springboard Supine Arm Circle
The springboard supine arm circle uses spring resistance while you lie on your back to train shoulder control and arm strength while keeping your trunk steady.
- Beginner
- Isolation
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back with your head toward the springboard, knees bent, and feet flat on the mat.
- Grasp one spring handle in each hand.
- Position your arms toward the ceiling above your shoulders.
- Press your arms down toward your hips.
- Sweep your arms outward to the sides in a circular path.
- Bring your hands back above your shoulders to complete the circle.
Form cues
- Keep your neck long.
- Keep a soft bend in your elbows.
- Exhale as you press.
Common mistakes
- Ribs lifting off the matKeep your lower ribs settled by gently tightening your abdomen as your arms move.
- Forcing a large circleShorten the arc to a range your shoulders can move through comfortably.
- Uneven arm pathsMove both hands at the same speed through matching arcs.
Safety
Excessive resistance or an uncontrolled spring return can strain your shoulders. A loose attachment or released handle can recoil toward you.
- Check the wall mounting, springs, clips, and handles for damage or loose connections before starting.
- Use matched light springs at attachment heights that maintain tension throughout the movement.
- Resist the springs on the return rather than letting them pull your arms back.
- Return the handles to their resting position before releasing your grip.
If you have current shoulder pain, instability, or recent shoulder surgery, ask a physiotherapist or doctor whether this movement is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
- Pilates Springboard
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 45 sec
Count one complete circle as one rep, splitting your repetitions evenly between directions.