Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Chest Expansion with the Ped-O-Pul

IntermediateStrengthTier T2

A standing arm press on a Pilates Ped-o-Pul. You stand heels together on the platform, hold the spring handles, press your arms down and back in an arc, and turn your head side to side.

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

  • Stand on the platform at the back edge facing the pole, heels together and toes slightly apart.
  • Place the hands in the handles and stand tall before the first arc.
  1. A woman stands tall on the ped-o-pul platform at its back edge facing the pole, heels together and toes slightly apart, both hands in the spring-arm handles with her arms long.

    Step 1 of 5

    Stand on the platform facing the pole, heels together, hands in the handles, spine long.

  2. Her arms have pressed long down and back behind her in an arc against the spring arms, her head turned to the right, body still tall on the platform.

    Step 2 of 5

    Press the arms long and away in an arc down and back; look to the right.

  3. Her arms still reach down and back behind her while her head has turned to the left, the stance on the platform unchanged.

    Step 3 of 5

    With the hands still reaching down and back, look to the left.

  4. Her head has returned forward and her arms are sweeping down, away and back up in front of her against the easing springs, still tall on the platform.

    Step 4 of 5

    Look forward and reach the arms down, away and up.

  5. A woman stands tall on the ped-o-pul platform at its back edge facing the pole, heels together and toes slightly apart, both hands in the spring-arm handles with her arms long.

    Step 5 of 5

    Stand on the platform facing the pole, heels together, hands in the handles, spine long.

Safety Information

Warning: the platform is unstable and it is not ideal for beginners or shoulder issues that cannot control the springs. 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.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.