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Arm Series Hug on the Pilates Spine Corrector

IntermediateStrengthTier T2

An arm hug leaning back over a Pilates spine corrector with a small weight in each hand. You open your arms wide, close them straight until your elbows overlap, then bend and stack your elbows.

Targets: Thoracic 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

  • Lean back over the arc holding one small weight in each hand, palms facing each other, the neck long and the connection to the barrel checked.
  • Set the arms reaching from the upper back before the first open.
  1. He leans back over the spine corrector's arc, one small weight in each hand held in front of his chest with the palms facing, his neck long and his upper back on the barrel.

    Step 1 of 5

    Lean back over the arc holding one weight in each hand with your palms facing each other, neck long.

  2. His arms open wide to the sides from the upper back, the weights travelling with the palms-facing hands, his head over the barrel.

    Step 2 of 5

    Open your arms wide from your upper back, weights still in the palms-facing hands.

  3. His straight arms close in front of his chest until the elbows cross and overlap, the weights in the palms-facing hands, his upper back on the barrel.

    Step 3 of 5

    Begin to close your arms keeping them straight until your elbows overlap in front of you.

  4. His overlapped elbows bend and stack down toward his center as his head reaches into the barrel, the weights held close, completing the hug.

    Step 4 of 5

    Bend the elbows, stacking them and reaching them down to your center as your head reaches into the barrel; repeat switching the top arm.

  5. He leans back over the spine corrector's arc, one small weight in each hand held in front of his chest with the palms facing, his neck long and his upper back on the barrel.

    Step 5 of 5

    Lean back over the arc holding one weight in each hand with your palms facing each other, neck long.

Safety Information

Caution: keep the neck and connection checks from the arm-series set-up. 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.