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Chest Expansion With Arm Springs on the Pilates Cadillac

IntermediateStrengthTier T2

You kneel tall on a Pilates cadillac with your back to the spring end and one handle in each hand. You pull your arms down and back, aiming to go past your hips, and hold them there while you keep your shoulders over your hips.

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

  • Set the arm springs on the roll-back-bar hooks (or replace the bar with handles); kneel on the table one arm's distance from the vertical poles, knees and feet a fist's distance apart energetically hugging.
  • Stack shoulders over hips over knees; one handle in each hand with the thumbs through before the fingers.
  1. She kneels tall on the cadillac table with her back to the spring end, her knees and feet a fist's distance apart energetically hugging, a loop handle in each hand with the springs drawing from behind, and her shoulders stacked over her hips and knees.

    Step 1 of 5

    Kneel tall on the table with your back to the spring end, knees and feet a fist's distance apart, one handle in each hand and shoulders over hips over knees.

  2. Her straight arms have drawn down and back past her hips against the springs, her chest wide, her shoulders still over her hips and her head facing forward.

    Step 2 of 5

    Keeping your shoulders over your hips, pull your arms down and back - aim to go past your hips.

  3. Her arms stay reached down and back past her hips while her head turns to one side, the springs still drawn, her shoulders still stacked and her chest still wide.

    Step 3 of 5

    Hold your arms reaching down and back as you look to one side, keeping them from creeping forward.

  4. Her head has returned to centre as her arms resist the springs closing forward, the handles travelling back toward their start under control, her kneeling stack unchanged.

    Step 4 of 5

    Return your look to straight ahead and resist the springs closed.

  5. She kneels tall on the cadillac table with her back to the spring end, her knees and feet a fist's distance apart energetically hugging, a loop handle in each hand with the springs drawing from behind, and her shoulders stacked over her hips and knees.

    Step 5 of 5

    Kneel tall on the table with your back to the spring end, knees and feet a fist's distance apart, one handle in each hand and shoulders over hips over knees.

Safety Information

Place the thumbs through the handles before the fingers for safety, avoid rounding the shoulders forward to reach further back, and keep the upper back wide rather than the shoulder blades pinched. Caution: the arms will want to creep forward during the looks - keep them reaching back. 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.