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Ped-o-Pul Butterfly

IntermediateStrengthTier T2

A standing trunk rotation on a Pilates Ped-o-Pul. You hold the spring handles at shoulder height, rise onto the balls of your feet, and rotate your ribcage around the pole.

Targets: Thoracic Spine

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

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand on the ped-o-pul platform facing the pole, one spring handle in each hand.
  • Bring the hands out to the sides at shoulder height and, using the springs for support, lift onto the balls of the feet with the hips square.
  1. A man stands balanced on the balls of his feet on the small platform, arms straight out to the sides at shoulder height holding the two spring handles, the pole just in front of him.

    Step 1 of 5

    Stand on the platform facing the pole, hands out to the sides at shoulder height in the spring handles; using the springs for support, lift onto the balls of your feet with the hips square.

  2. He rotates his chest around the pole to the left, staying on the balls of his feet, his left arm swept up and forward and his right arm drawn down and back against the springs.

    Step 2 of 5

    Exhale and rotate the ribcage around the pole; bring the leading arm up and forward toward the top of an imagined ball while the other arm goes down toward its bottom.

  3. He holds the full rotation around the pole, left arm reaching high and forward, right arm low behind, still balanced on his forefeet.

    Step 3 of 5

    Continue the rotation as far as it comes from the centre, keeping the high arm reaching up-forward and the low arm down-back.

  4. He unwinds back to face the pole, arms level wide again at shoulder height, still on the balls of his feet.

    Step 4 of 5

    Inhale as you return to the centre set-up, then repeat on the other side.

  5. A man stands balanced on the balls of his feet on the small platform, arms straight out to the sides at shoulder height holding the two spring handles, the pole just in front of him.

    Step 5 of 5

    Stand on the platform facing the pole, hands out to the sides at shoulder height in the spring handles; using the springs for support, lift onto the balls of your feet with the hips square.

Breathing

  • Exhale as you rotate the ribcage around the pole; inhale as you return to centre.

Safety Information

Keep the hips square and use the spring for balance support. 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.