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Side Body Stretch on the Pilates Cadillac

BeginnerstretchTier T2

A standing side bend on a Pilates cadillac. You stand on a box beside the table with both hands on the top bar and feet together, release one hand, and reach your waist to the side.

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

  • Place the moon box or short box along the long side of the table, stand on it and place both hands on the top bar.
  • Hug the feet and legs together reaching into the box, arms connected to the upper back, gaze straight ahead.
  1. He stands tall on the low box beside the table's long side, both hands on the top bar, his feet and legs hugging together and his gaze straight ahead.

    Step 1 of 5

    Stand on the box along the table's long side, hands on the top bar, feet and legs hugging together, gaze ahead.

  2. One hand releases the top bar and floats away as his gaze turns down to follow it, the other hand holding, his legs still hugged on the box.

    Step 2 of 5

    Let go of the top bar with one hand and turn your gaze down toward that hand.

  3. His waist reaches to the side drawing his torso into a side arc, the released arm straightened but connected to his back, the held hand anchoring on the top bar.

    Step 3 of 5

    Reach your waist to the side as the released arm straightens but stays connected to your back.

  4. His centre drives his torso back to upright without the arm pulling, the released hand returning toward the top bar as the gaze re-centres for the switch.

    Step 4 of 5

    Without pulling your arm, use your centre to stand back up, then switch hands and gaze to repeat the other side.

  5. He stands tall on the low box beside the table's long side, both hands on the top bar, his feet and legs hugging together and his gaze straight ahead.

    Step 5 of 5

    Stand on the box along the table's long side, hands on the top bar, feet and legs hugging together, gaze ahead.

Safety Information

The shoulder stays connected to the back rather than hanging out in the flexibility, and the centre drives the return. 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.