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Ladder Barrel Swedish Bar Exercise

BeginnerstretchTier T1

A standing move at a Pilates ladder barrel. You place one foot on a rung and your hands on the top rungs, then round your back and straighten the raised leg while your hips stay square.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman stands at the ladder side of a ladder barrel, the ball of her right foot resting on a mid-height rung, both hands gripping the top rungs, her posture tall.

    Step 1 of 5

    Stand behind the barrel on the ladder side, place one foot on a ladder rung at a comfortable height and place your hands on the top rungs of the ladder.

  2. The woman rounds her back forward while straightening her right leg on the ladder rung, her standing left leg straight under her pelvis, her hips square, hands on the top rungs.

    Step 2 of 5

    Round your back and straighten the leg on the ladder while your standing leg stays straight under your pelvis and your hips stay square.

  3. The woman keeps her rounded-back position while lowering and lifting the heel of her right foot on the rung in a small controlled pulse, deepening the stretch.

    Step 3 of 5

    Keep the hips square and gently lower and lift the heel of the foot on the ladder to increase the stretch.

  4. The woman lifts her chest while bending her right knee on the rung and stretching her body forward, her standing leg long behind, her spine moving into a mild extension.

    Step 4 of 5

    Lift your chest and bend the knee of the leg on the ladder, stretching forward with the back leg kept long into a mild back extension, then pull the center in to return.

  5. A woman stands at the ladder side of a ladder barrel, the ball of her right foot resting on a mid-height rung, both hands gripping the top rungs, her posture tall.

    Step 5 of 5

    Stand behind the barrel on the ladder side, place one foot on a ladder rung at a comfortable height and place your hands on the top rungs of the ladder.

Safety Information

Precautions: knee flexion, extension and forward flexion. Keep both phases smooth and within a controlled range. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.