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Arm Series Hug on the Pilates Ladder Barrel

IntermediateStrengthTier T2

An arm move draped back over a Pilates ladder barrel with light weights in your hands. Your feet are on a rung. You open your arms wide, reach them up to meet, then bend your elbows and hug yourself.

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

  • Place the arches of the feet on a lower rung and drape back over the barrel with the shoulders at the apex and the head over the other side.
  • Take a light weight in each hand and reach the arms to the ceiling, palms facing in.
  1. A man lies draped back over the ladder barrel apex, the arches of his feet on a lower rung, a small weight in each hand, his arms reaching straight to the ceiling palms facing in.

    Step 1 of 5

    Drape back over the barrel with the feet on a rung, weights in hand, arms reaching to the ceiling palms in.

  2. His arms have opened wide to the sides in line with the shoulders, the weights still in his hands, the draped support unchanged.

    Step 2 of 5

    Inhale and open the arms wide to the side, holding them there.

  3. His arms are sweeping back up from the sides to meet above him, the elbows beginning to bend as the hands come together.

    Step 3 of 5

    Exhale reach the arms up to the ceiling to meet, then bend the elbows and hug.

  4. His arms are folded across his chest in a self-hug, the elbows drawn down, the weights in his hands at his shoulders, still draped over the barrel.

    Step 4 of 5

    Hug yourself with the elbows bent, pulling the elbows down with the heart and head reaching away.

  5. A man lies draped back over the ladder barrel apex, the arches of his feet on a lower rung, a small weight in each hand, his arms reaching straight to the ceiling palms facing in.

    Step 5 of 5

    Drape back over the barrel with the feet on a rung, weights in hand, arms reaching to the ceiling palms in.

Breathing

  • Inhale on the open and on the reach up to meet, exhale holding wide and on the elbows-down hug.

Safety Information

Place the arches of the feet on a lower rung, hips into the barrel extended over it with the shoulders at the apex and the head over the other side; 1-2lb weights in each hand, arms reaching to the ceiling palms in; inhale open wide, exhale hold and reach, inhale up to meet, bend the elbows and hug, pull the elbows down. Warning: this is Intermediate/Advanced and may not be ideal for those with neck, shoulder or back 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.