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Prep for Short Box Side to Side on the Pilates Arm Chair

IntermediateStrengthTier T2

A seated side bend on a Pilates arm chair. You sit with your whole back on the chair, hold the handles with long fingers, and lift your torso up and over to one side against the springs.

Targets: Spine Chain (Full 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

  • Works at home
  • Works at the gym

chair, step_box

Home Options

  • step or plyo box + chair

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit with the back fully taking up space on the chair - no gaps - as if the spine is growing in both directions up and down the backrest; press the soles of the feet together with the knees open but working.
  • Hold one handle in each hand with long fingers and the entire handle pressed into the hand.
  1. A man sits tall in the arm chair, back flush on the backrest, soles of his feet together, hands holding the spring handles at his sides.

    Step 1 of 5

    Sit with your whole back on the chair, soles pressed together and knees open but working; hold the handles with long fingers, the full handle pressed into each hand.

  2. He reaches both arms up along his sides into the handles, the springs drawing open, waist long and legs rooted.

    Step 2 of 5

    Reach both sides long and up into the handles while rooting down through the legs.

  3. He lifts his torso up and arcs over to his right, both arms still long in the handles, the springs staying loaded.

    Step 3 of 5

    Lift the torso up into the springs and over to one side, keeping tension on both springs and the back on the chair.

  4. He returns his torso upright to centre and begins the arc toward the other side, both arms long, springs loaded.

    Step 4 of 5

    Lift back up to centre, then reach over to the other side, keeping both springs alive throughout.

  5. A man sits tall in the arm chair, back flush on the backrest, soles of his feet together, hands holding the spring handles at his sides.

    Step 5 of 5

    Sit with your whole back on the chair, soles pressed together and knees open but working; hold the handles with long fingers, the full handle pressed into each hand.

Safety Information

Sit with the whole back on the chair - no gaps - and hold the handles with long fingers and the full hand pressing in; reach both sides long and up into the springs, root through the legs, and lift the torso up and over without letting either spring lose tension. Warning: it might not be ideal for some shoulders. Losing spring tension or leaving the chair means lost length. 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.