Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Backbend Stretch on the Pilates Ladder Barrel

IntermediatestretchTier T3

A standing back bend over a Pilates ladder barrel. You stand with your back to the barrel and arms wrapped around your waist, round back over it, reach for a rung, then roll up and round forward.

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

No equipment needed

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand with the back to the barrel, the hips placed to it and the feet a step or two away about hip distance apart.
  • Wrap the arms around the waist and reach down through the legs before rounding back.
  1. A woman stands with her back to the ladder barrel, hips against the barrel, arms wrapped around her waist.

    Step 1 of 5

    Stand with the back to the barrel, hips to it, arms wrapped around the waist.

  2. She is rounding back over the barrel, arms reaching up and back toward the top rung.

    Step 2 of 5

    Reaching down through the legs, round back over the barrel and stretch the arms back for the top rung.

  3. She holds the top rung and pulls, the arms connecting to the back as the body extends over the barrel.

    Step 3 of 5

    Grab the rung and pull on it to connect the arms to the back.

  4. She has rolled up and is rounding forward, arms reached between her legs toward the floor.

    Step 4 of 5

    Roll up off the barrel, wrap the arms around the waist and round forward reaching the arms between the legs.

  5. A woman stands with her back to the ladder barrel, hips against the barrel, arms wrapped around her waist.

    Step 5 of 5

    Stand with the back to the barrel, hips to it, arms wrapped around the waist.

Safety Information

Stand with the back to the barrel and the hips to it, wrap the arms around the waist, round back over the barrel reaching the arms for the top rung, pull on the rung, then release, roll up and round forward reaching the arms between the legs for three pulses. Warning: it may not be ideal for some shoulder, back or neck 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.

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.