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Seated Forward Bend With Neck Stretcher on the Pilates Cadillac

BeginnerstretchTier T2

You sit tall on a Pilates cadillac facing the leg springs with your legs long and wide. A padded strap goes around your forehead and your hands hold it behind your head. You round forward from the tall position.

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

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Hook the neck stretcher to the leg springs and sit facing them, sliding away until the springs are long; place the strap around your forehead.
  • Stretch your legs long and wide with flexed feet pressing down, and hold the strap behind your head pulling it tight.
  1. She sits tall on the table facing the springs with her legs stretched long and wide and her feet flexed pressing down, the padded strap across her forehead, her hands holding the strap behind her head, the leg springs drawn long.

    Step 1 of 5

    Sit tall facing the springs with your legs long and as wide as the mat, feet flexed and heels pressing down, the neck-stretcher strap around your forehead and your hands holding it behind your head, the springs long.

  2. Her spine has begun to round forward, the strap on her forehead drawing a light arc toward the mat between her wide legs while her hands keep it taut and her heels press down.

    Step 2 of 5

    From the tall set-up, begin to round forward, lifting your centre up as the strap starts its arc toward the mat between your legs.

  3. Her spine has rounded fully forward so the strap on her forehead points down toward the table between her wide flexed legs, her hands still holding the strap and her centre lifted.

    Step 3 of 5

    Continue the round until your forehead and the strap aim all the way to the mat between your wide legs, your centre lifted as you fold.

  4. Her spine is unrolling back to tall, the strap on her forehead following her head as she stacks back up over her seat, her wide legs and flexed feet unchanged.

    Step 4 of 5

    From your centre, roll up to sitting tall, the strap returning with your spine to the start position.

  5. She sits tall on the table facing the springs with her legs stretched long and wide and her feet flexed pressing down, the padded strap across her forehead, her hands holding the strap behind her head, the leg springs drawn long.

    Step 5 of 5

    Sit tall facing the springs with your legs long and as wide as the mat, feet flexed and heels pressing down, the neck-stretcher strap around your forehead and your hands holding it behind your head, the springs long.

Safety Information

Hook the neck stretcher to the leg springs; sit on the table facing the springs far enough away that the springs are long and not hanging, stretch the legs long and as wide as the mat with the feet flexed and the heels pressing down, place the strap around the forehead with the hands behind the strap pulling it tight, sit up tall, then round forward aiming the forehead and strap to the mat between the legs while lifting the centre up, then roll up to sitting tall. Do not pull the chin too far to the chest or look forward, use the leg springs rather than the arm springs where possible, keep the heels pressing down, and move the head and neck with the shape rather than cheating the bend. Caution: 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.