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Arm Circles on the Pilates Spine Corrector

IntermediateStrengthTier T2

An arm circle on a Pilates spine corrector. You sit on the barrel facing away from the arc, roll back into extension with legs long, and circle your arms overhead, down by your thighs, and back.

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

  • Sit on the barrel facing away from the arc, pelvis at the wedge edge, legs long and together.
  • Roll back into the supported extension and hold the arms at shoulder height reaching toward the ceiling.
  1. A woman reclines along the spine corrector arc facing away from it, pelvis anchored at the wedge edge and legs long together, her arms held long at shoulder height reaching toward the ceiling.

    Step 1 of 5

    Sit on the barrel facing away from the arc, pelvis at the wedge edge, legs long, rolled back into extension, arms at shoulder height.

  2. Her arms are sweeping overhead past her head line on long arms, palms open to the ceiling, spine still cradled by the arc.

    Step 2 of 5

    Inhale and circle the arms overhead, palms to the ceiling.

  3. Her arms have swept down to rest alongside her thighs, palms turning forward, spine still supported on the arc.

    Step 3 of 5

    Exhale the arms down alongside the thighs, palms forward.

  4. Her arms are lifting back off the thighs toward the ceiling on the reversed path, spine still supported on the arc.

    Step 4 of 5

    Reverse the circle back toward the ceiling.

  5. A woman reclines along the spine corrector arc facing away from it, pelvis anchored at the wedge edge and legs long together, her arms held long at shoulder height reaching toward the ceiling.

    Step 5 of 5

    Sit on the barrel facing away from the arc, pelvis at the wedge edge, legs long, rolled back into extension, arms at shoulder height.

Breathing

  • Inhale the arms overhead, exhale them down to the thighs.

Safety Information

Keep the lower back supported on the arc. A qualified instructor is to supervise the apparatus 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.