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Kneeling Twist on the Pilates Arm Chair

IntermediateStrengthTier T2

A kneeling twist on a Pilates arm chair. You kneel tall with legs together, hold a spring handle in each hand with arms wide, and twist from your centre.

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

  • Kneel on the chair with the legs hugging tight together, feet pointed, hips working over the knees and shoulders over the hips.
  • Take one spring handle in each hand with the whole palm on the handle, especially the pinky side, and reach the arms wide to the side at shoulder height, working from where the arms meet the back.
  1. A woman kneels tall on the arm chair seat, legs hugged together, arms wide to the sides at shoulder height holding the two spring handles, spine lifted.

    Step 1 of 5

    Kneel tall on the chair with the legs hugged together, feet pointed, shoulders over hips; hold one handle in each hand and reach the arms wide to the side at shoulder height from the back.

  2. She rotates her chest to the right, arms staying wide, the springs beginning to engage as the twist deepens.

    Step 2 of 5

    Lift tall through the crown and reach down through the knees; begin the twist from your centre, arms still reaching wide from the back.

  3. She holds the deeper rotation, arms wide, springs drawn by the arm line, the tall kneel unchanged below the rotating chest.

    Step 3 of 5

    Continue to twist as long as it comes from the centre, the wide arms now engaging the springs.

  4. She unwinds back to face front, arms wide again, spine lifted tall, springs returned.

    Step 4 of 5

    Lift tall and unwind back to centre, then repeat on the other side.

  5. A woman kneels tall on the arm chair seat, legs hugged together, arms wide to the sides at shoulder height holding the two spring handles, spine lifted.

    Step 5 of 5

    Kneel tall on the chair with the legs hugged together, feet pointed, shoulders over hips; hold one handle in each hand and reach the arms wide to the side at shoulder height from the back.

Safety Information

Warning: it is not ideal for some shoulder or knee issues. Keep the twist from the centre. 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.