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Seated Mermaid With the Push-Thru Bar on the Pilates Cadillac

IntermediateStrengthTier T2

A seated side bend on a Pilates cadillac. You sit beside the table with feet pressing on the short box, pull the push-thru bar down with the inside hand, and bend up and over it with the other arm raised.

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

  • Place the short box in front of the side of the cadillac and hook the push-thru bar with one heavy spring from the top.
  • Sit with the feet pressing down on the short box, the inside hand on the bar palm facing away and thumb wrapped, the outside arm by the side pressing down.
  1. She sits tall beside the table's long side, her feet pressing down on the short box in front of her, her inside hand gripping the push-thru bar and her outside arm resting by her side.

    Step 1 of 5

    Sit beside the table with your feet pressing down on the short box, inside hand on the push-thru bar palm facing away, outside arm down.

  2. Her outside arm rises to the ceiling alongside her ear while her inside hand stays on the push-thru bar and her feet press the box, her torso lengthening.

    Step 2 of 5

    Take your outside arm up to the ceiling while the inside hand stays connected to the bar.

  3. Her inside arm pulls the sprung bar down and reaches it away as her torso side bends up and over the bar, the outside arm arcing overhead, both hips staying even on the mat.

    Step 3 of 5

    Pull the bar down with the inside arm, reach it away and side bend up and over it, hips even.

  4. Her torso rises back to tall against the spring's pull, the bar travelling back up under control, her outside arm lowering and her hips staying even.

    Step 4 of 5

    Resist the springs as you sit back up and return the bar up, then switch sides.

  5. She sits tall beside the table's long side, her feet pressing down on the short box in front of her, her inside hand gripping the push-thru bar and her outside arm resting by her side.

    Step 5 of 5

    Sit beside the table with your feet pressing down on the short box, inside hand on the push-thru bar palm facing away, outside arm down.

Safety Information

The bend goes only as far as both hips stay even on the mat, and the return resists the springs rather than releasing them. 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.