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Shoulder Bridge With Arm Springs on the Pilates Cadillac

IntermediateStrengthTier T2

You lie on your back on a Pilates cadillac with your knees bent and your feet flat, holding an arm-spring handle in each hand. You press your hands into the handles and your arms to the mat as you lift your hips up, standing evenly on both feet.

Targets: Hip
Muscles: Gluteus Maximus

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

  • With the arm springs hooked to the uprights, lie supine on the table at the arm-springs position with the knees bent, the feet flat and a fist-distance apart and a handle in each hand.
  • Reach the arms up to the ceiling and press all four corners of the feet evenly into the mat.
  1. He lies supine on the table with his knees bent and his feet flat a fist-distance apart, a spring handle held in each hand and his arms reaching straight up to the ceiling.

    Step 1 of 5

    Lying on your back at the arm-springs position, bend your knees with your feet flat a fist-distance apart, a spring handle in each hand, and reach your arms up to the ceiling.

  2. His arms have pressed the spring handles down toward the mat while his hips lift into a bridge, his feet pressing evenly into the table.

    Step 2 of 5

    Press your whole hand into the handle and your arms to the mat as you lift your hips up, standing in both feet evenly.

  3. His hips have rolled back down to the table while his arms return overhead toward the ceiling, the springs easing closed evenly.

    Step 3 of 5

    Roll your hips down and lift your arms back up.

  4. His hips are lifted in the bridge with one leg reaching up toward the ceiling, the standing foot pressing evenly and the springs loaded through both arms.

    Step 4 of 5

    If all is going well, lift your hips up, reach one leg up and lift and lower your hips on one leg.

  5. He lies supine on the table with his knees bent and his feet flat a fist-distance apart, a spring handle held in each hand and his arms reaching straight up to the ceiling.

    Step 5 of 5

    Lying on your back at the arm-springs position, bend your knees with your feet flat a fist-distance apart, a spring handle in each hand, and reach your arms up to the ceiling.

Safety Information

Press the whole hand into the handle, stand in both feet evenly without rolling to the outside edges, watch that the springs close evenly, and repeat the weaker side again on the single-leg variation. Caution: it is possibly unsuitable for some shoulder issues. 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.