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Swan Prep 1 on the Pilates Ladder Barrel

IntermediateStrengthTier T2

A draped back extension on a Pilates ladder barrel. You stand inside the barrel with your hips on it and torso draped over the top, lift your head and chest, then reach long to return.

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

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand inside the ladder barrel with the feet on the frame base, legs parallel, and the hips resting on the barrel.
  • Drape the torso over the apex with the arms long reaching from the upper back, palms facing down.
  1. A woman stands inside the ladder barrel, feet on the frame base, hips on the barrel, torso draped over the apex with her arms reaching long from her upper back.

    Step 1 of 5

    Stand inside the barrel, hips on it, torso draped over the apex, arms long.

  2. Her head and chest have begun to peel up off the barrel, the arms reaching from her back, the hips still on the apex.

    Step 2 of 5

    Reach through the legs and begin to lift the head and chest.

  3. She is lifted into extension - a long diagonal line from her heels through her head to her fingers, tailbone reaching down, frontal hip points up, chest up and forward.

    Step 3 of 5

    Find a long line from heels to head and fingers, tailbone to heels, hip points up.

  4. She is reaching long back down into the drape - the torso folding back over the apex under control, arms still long.

    Step 4 of 5

    Reach long to come back to the start position.

  5. A woman stands inside the ladder barrel, feet on the frame base, hips on the barrel, torso draped over the apex with her arms reaching long from her upper back.

    Step 5 of 5

    Stand inside the barrel, hips on it, torso draped over the apex, arms long.

Safety Information

Warning: it may not be ideal for those with neck 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.