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Arm Circles on the Pilates Arm Chair

IntermediateStrengthTier T2

A seated arm circle on a Pilates arm chair. You sit tall with your back on the chair and a spring handle in each hand, press your arms straight, then circle them.

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

  • Works at home
  • Works at the gym

chair

Home Options

  • chair

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit with the back long up against the chair's backrest and press the soles of the feet together with the knees wide but working, not hanging.
  • Hold one spring handle in each hand with the pinky side of the hand pressing firmly in; keep the head in line with the spine.
  1. A woman sits in the arm chair with her back tall on the backrest, soles of her feet pressed together and knees wide, a spring handle in each hand resting at her sides.

    Step 1 of 5

    Sit with your back long up the chair, soles of your feet pressing together, knees wide but working; hold a handle in each hand with the pinky side pressing in.

  2. She reaches both arms out straight to the sides at shoulder height, palms pressing the handles, shoulders wide on the back.

    Step 2 of 5

    Press your arms to straight and feel the springs connect your arms to your back, pinky side of each hand staying on the handle.

  3. She carries both arms in a circle up toward the top of their reachable arc, arms still straight, the springs drawing open.

    Step 3 of 5

    Begin to circle your arms, noticing how high you can reach them from your back while the connection to your center stays.

  4. She carries both arms through the low wide part of the circle in front of her thighs, posture tall, the springs still ahead of the body.

    Step 4 of 5

    Continue the circle wide and low, keeping the arms in front of the body; after five to eight circles, reverse direction.

  5. A woman sits in the arm chair with her back tall on the backrest, soles of her feet pressed together and knees wide, a spring handle in each hand resting at her sides.

    Step 5 of 5

    Sit with your back long up the chair, soles of your feet pressing together, knees wide but working; hold a handle in each hand with the pinky side pressing in.

Safety Information

Warning: it may not be suitable for some shoulder issues. The springs must not pull the arms behind the body. 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.