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Kneeling Arm Circles on the Pilates Arm Chair

IntermediateStrengthTier T2

A kneeling arm circle on a Pilates arm chair. You kneel facing away from the springs, hold the handles with palms up, and press your arms forward and up in circles.

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 on the chair facing away from the springs, knees narrower than the feet; reach the tailbone down toward the knees and pull the low ribs down toward the hip points.
  • Take one handle in each hand with the palms turned fully up and the pinky side of each hand pressing firmly in; hug the outer hips in.
  1. A man kneels upright on the arm chair seat facing away from its backrest springs, knees closer than his feet, spine tall.

    Step 1 of 5

    Kneel on the chair facing away from the springs, knees narrower than the feet, tailbone reaching down, low ribs drawn to the hip points.

  2. He holds both handles with palms turned up like holding a bowl, arms resting forward, outer hips hugging inward.

    Step 2 of 5

    Hold the handles with the palms fully up and the pinky side of each hand pressing firmly in; hug the outer hips in.

  3. He presses both arms forward and up toward shoulder height and above, palms still up, the springs drawing open behind him.

    Step 3 of 5

    Press the arms forward and up from the back, palms staying up, as high as reachable without raising the shoulders or turning the hands.

  4. He carries both arms through the circle arc and back to the forward-up reach, palms up, the springs closing under control.

    Step 4 of 5

    Circle the arms three to five times in both directions, then resist the springs closed so the reach back up and out stays in control.

  5. A man kneels upright on the arm chair seat facing away from its backrest springs, knees closer than his feet, spine tall.

    Step 5 of 5

    Kneel on the chair facing away from the springs, knees narrower than the feet, tailbone reaching down, low ribs drawn to the hip points.

Safety Information

Warning: it is not ideal for some neck and 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.