Pilates Movement Monday: The Semaphore on the Reformer

Controlled shoulder strength and balance in the traditional Semaphore Reformer exercise with smooth precision.

The Semaphore is one of the traditional Reformer exercises that often gets overlooked, yet it holds a lot of value for building shoulder strength, spinal control, and upper body coordination. It’s performed from a kneeling position and challenges both the core and the stabilising muscles of the shoulder girdle.

The Traditional Setup

• Kneel on the carriage facing the pulleys.

• Hold the straps with straight arms extended forward at shoulder height.

• Keeping the spine long and pelvis neutral, open one arm to the side while maintaining the other arm forward.

• Return to the start position and repeat, alternating sides.

The movement should feel smooth and connected, with the control coming from the centre rather than the arms alone. This is not a power movement; it’s a balance of strength and precision.

Key Focus Points

• Keep the pelvis stable and avoid swaying as the arms move.

• Engage the shoulder stabilisers to avoid lifting or hunching.

• Maintain even resistance on the straps throughout.

• Use breath to support the rotation and control of the torso.

Variations

• Seated Version: Sit on the carriage, legs crossed or extended, holding the straps in front. This version reduces the balance challenge but maintains the focus on shoulder and upper back control.

• Box Version: Sit on the short box facing the pulleys, performing the same arm pattern. The elevated position gives a wider range of movement and allows for more spinal rotation.

• Light Springs, Precision Work: Using lighter resistance makes the exercise more about coordination and control rather than load.

Purpose and Benefits: The Semaphore teaches balance through the shoulder joint, emphasises core stability, and builds awareness of symmetry between the arms. It’s also an excellent preparatory exercise for more advanced rotational or arm series on the Reformer.

For teachers, it’s a reminder that traditional movements like this often carry more depth than they first appear. A slow, mindful approach to the Semaphore can reveal subtle imbalances and help clients refine both posture and control.