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Side Stretch on the Pilates Ladder Barrel

BeginnerstretchTier T2

A standing side bend at a Pilates ladder barrel. You stand side-on to the barrel holding two different rungs, lift your outside leg, arc sideways over the barrel, and control the return to upright.

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

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand side-on to the stabilized barrel, inside leg rooted, and reach the hands to hold two different rungs.
  • Keep the frame stable and the inside leg rooted before the lift.
  1. She stands side-on beside the barrel, her inside leg rooted to the floor, both hands holding two different rungs of the ladder, her torso tall.

    Step 1 of 5

    Stand side-on to the barrel, root your inside leg and reach your hands to hold two different rungs.

  2. Her outside leg lifts to the side as her outside arm reaches, her inside leg rooted, the hands still on the different rungs beginning the lateral arc.

    Step 2 of 5

    Reach your outside arm and lift your outside leg as you begin to arc sideways.

  3. Her torso bends sideways over the barrel, the hands holding their different rungs, the outside leg held lifted and the inside leg rooted.

    Step 3 of 5

    Side bend over the barrel, hands holding their different rungs, the outside leg still lifted.

  4. She returns to vertical beside the barrel, the outside leg lowering to join the inside leg, the hands still on the rungs, ready for the repeat.

    Step 4 of 5

    Control the return to vertical with the outside leg lowering, then repeat the bilateral lifting and switch sides.

  5. She stands side-on beside the barrel, her inside leg rooted to the floor, both hands holding two different rungs of the ladder, her torso tall.

    Step 5 of 5

    Stand side-on to the barrel, root your inside leg and reach your hands to hold two different rungs.

Safety Information

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.