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Swakatee on the Pilates Arm Chair

IntermediateStrengthTier T2

A side-kneeling arm move on a Pilates arm chair. You kneel beside the chair holding a spring handle with your elbow at shoulder level, pull your arm out to the side, and resist the spring as it returns.

Targets: Shoulder

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

  • Kneel beside the chair with both knees together and level (a pad under the inside knee is an option), hips not against the chair at the start, outer hips hugging in.
  • Take the spring handle in the outside hand with the elbow bent at shoulder level; the inside hand rests free.
  1. A woman kneels on both knees beside the arm chair, outside hand holding the spring handle with the elbow bent at shoulder height, hips square and off the chair.

    Step 1 of 5

    Kneel beside the chair with both knees together and level, hips off the chair, outer hips hugging in; hold the spring handle in the outside hand with the elbow at shoulder level.

  2. She pulls the handle outward to the side, arm extending at shoulder height, wrist straight, the spring drawing open.

    Step 2 of 5

    With the elbow at shoulder level, pull your arm out to the side without breaking the wrist.

  3. She controls the handle back in toward the chair, arm bending at the elbow, the spring closing under control.

    Step 3 of 5

    Resist the spring as it closes back toward the start.

  4. She returns to the elbow-level start and begins the next pull-out, posture unchanged.

    Step 4 of 5

    Repeat the pull-out and resisted close two to three times, then continue into the series's further variations.

  5. A woman kneels on both knees beside the arm chair, outside hand holding the spring handle with the elbow bent at shoulder height, hips square and off the chair.

    Step 5 of 5

    Kneel beside the chair with both knees together and level, hips off the chair, outer hips hugging in; hold the spring handle in the outside hand with the elbow at shoulder level.

Safety Information

Warning: it is not ideal for shoulder or neck issues. Avoid breaking the wrist. 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.