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Pulling Straps on the Pilates Arm Chair

IntermediateStrengthTier T2

You kneel facing the Pilates arm chair with a loop handle in each hand and your spine tall. You press your hands straight back from your back, keeping space between your shoulder blades, and hold the arms behind you.

Targets: Shoulder

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

  • Kneel facing the arm chair against the backrest, or walk the knees back about two inches and hold the shoulders over the hips over the knees.
  • Hold one loop handle in each hand with the whole palm pressing in, head in line with the spine, lifting tall.
  1. She kneels facing the arm chair with her knees hugging, one loop handle in each hand, her arms forward at her sides and her spine tall and upright.

    Step 1 of 5

    Kneel facing the arm chair with your knees together or a fist apart and your heels hugging, holding one loop handle in each hand, your arms resting forward and your spine tall.

  2. Her arms are pressed straight back behind her hips against the springs, her chest open and her shoulder blades held wide, the handles drawn past her hips.

    Step 2 of 5

    Press your hands straight back from your back, keeping space between your shoulder blades, and hold the arms behind your hips.

  3. Her arms are returning forward toward her sides under control against the springs' closing pull, her spine still tall and her shoulder blades wide.

    Step 3 of 5

    Resist the springs as your arms travel forward again under control, staying tall through the spine.

  4. She is back in the tall kneeling position with the handles forward of her hips, her spine still lifted and her shoulder blades wide, poised for the next press.

    Step 4 of 5

    Settle back to the tall kneeling position with the handles forward of your hips, still lifted through your center, ready to press back again.

  5. She kneels facing the arm chair with her knees hugging, one loop handle in each hand, her arms forward at her sides and her spine tall and upright.

    Step 5 of 5

    Kneel facing the arm chair with your knees together or a fist apart and your heels hugging, holding one loop handle in each hand, your arms resting forward and your spine tall.

Safety Information

Press the whole hand into the handle, reach down and back, and keep space between the shoulder blades rather than pinching them. Warning: it may not suit some shoulder injuries. 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.