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Short Box Round on the Ladder Barrel

IntermediateStrengthTier T2

A seated roll-back on a Pilates ladder barrel. You sit facing the ladder with heels on a rung and toes hooked under the top rung, wrap your arms around your waist, and roll back one bone at a time, then roll up tall.

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

  • Sit on the barrel facing the ladder with the pelvis forward of the apex and the sacrum supported.
  • Set the heels on a rung, hook the toes under the top rung and press the outsides of the feet to the uprights.
  1. A woman sits on the ladder barrel facing the rungs, her heels on a middle rung and toes hooked under the top rung, sacrum resting on the barrel behind her, arms relaxed.

    Step 1 of 5

    Sit facing the ladder, pelvis forward of the apex, sacrum supported, heels on a rung, toes hooked under the top rung.

  2. She is scooping her stomach and wrapping her arms around her waist, the lower spine beginning to peel back toward the barrel, feet still hooked.

    Step 2 of 5

    Inhale, scoop the stomach and wrap the arms around the waist as the roll-back begins.

  3. Her spine is articulated back onto the barrel, the sacrum still supported, the scooped curve visible, feet still hooked to the rungs.

    Step 3 of 5

    Roll back onto the barrel one vertebra at a time.

  4. She is articulating back up through the spine with the chin held toward the chest, arms still wrapped, returning to the seated start.

    Step 4 of 5

    Exhale, chin to the chest, and roll up to the tall start.

  5. A woman sits on the ladder barrel facing the rungs, her heels on a middle rung and toes hooked under the top rung, sacrum resting on the barrel behind her, arms relaxed.

    Step 5 of 5

    Sit facing the ladder, pelvis forward of the apex, sacrum supported, heels on a rung, toes hooked under the top rung.

Breathing

  • Inhale on the scoop and roll-back, exhale chin-to-chest on the roll-up.

Safety Information

Keep the roll on the barrel with the sacrum supported. Use instructor supervision of barrel work. 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.