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Butterfly on the Pilates Arm Chair

IntermediateStrengthTier T2

A seated side move on a Pilates arm chair. With arms wide in the handles, one arm reaches up and over while the other reaches down and back, then you pulse the lower arm.

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 against the entire chair - low ribs, the space between the shoulder blades and the shoulders all on the chair - soles of the feet pressed together and knees wide but working.
  • Hold one handle in each hand with the pinky side pressing in and reach the arms wide to the side, as tall as possible.
  1. A woman sits tall in the arm chair, back on the backrest, soles pressed together, arms reached wide with a spring handle in each hand.

    Step 1 of 5

    Sit tall with your whole back on the chair, soles pressed together and knees wide; hold a handle in each hand with the pinky side pressing in, arms wide to the sides.

  2. She reaches her right arm up and over beside her head while her left arm draws down and back toward the chair, the side bend lengthening.

    Step 2 of 5

    Simultaneously reach one arm up and over as the other arm goes down and back, keeping the pinky side in each handle.

  3. She pulses the lower left arm three times in its small range while the right arm holds its overhead reach, the side bend held.

    Step 3 of 5

    Pulse the arm that is down three times; the chair is there so it will not go very far.

  4. She lifts her lower left arm back to the wide line as her right arm sweeps down and back, arriving tall at the wide-arms start.

    Step 4 of 5

    As you lift the lower arm, reach the top arm down and back to the start position, then repeat on the other side.

  5. A woman sits tall in the arm chair, back on the backrest, soles pressed together, arms reached wide with a spring handle in each hand.

    Step 5 of 5

    Sit tall with your whole back on the chair, soles pressed together and knees wide; hold a handle in each hand with the pinky side pressing in, arms wide to the sides.

Safety Information

Warning: it is not ideal for some shoulder issues. 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.