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Rowing 6 Hug With Arm Springs on the Pilates Cadillac

IntermediateStrengthTier T2

You sit tall on a Pilates cadillac with your back to the springs and your ankles crossed, arms wide with the handles straight up and down. You hug your arms toward each other with soft elbows, then open them wide to the sides.

Targets: Shoulder
Muscles: Latissimus Dorsi, Rhomboids, Middle Trapezius

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

  • Sit with your back to the arm springs and your ankles crossed; one handle in each hand, pinky side on the handle, handles straight up and down.
  • Reach your arms wide to the sides, palms facing each other, shoulders on your back - sit as tall as you can.
  1. She sits tall on the cadillac table with her back to the arm-spring end, her ankles crossed, her arms wide to the sides with the palms facing each other, the handles held straight up and down on the pinky side of each hand and the springs drawn behind.

    Step 1 of 5

    Sit tall with your back to the springs, ankles crossed, arms wide to the sides with palms facing each other and handles straight up and down.

  2. Her arms have hugged toward each other in front of her with the elbows soft, the springs drawn long, her spine still tall and her crossed ankles still pressing.

    Step 2 of 5

    Reaching the arms from your back, hug them toward each other with the elbows soft - the hands need not touch.

  3. Her arms are opening back wide to the sides against the springs, her seat tall, her palms still facing each other and her ankles still crossed and pressing.

    Step 3 of 5

    From the hug, open your arms wide to the sides again under control.

  4. Still seated tall with her back to the springs, she re-crosses her ankles the other way while her arms hold the wide ready position, the springs drawn and her trunk steady.

    Step 4 of 5

    Switch the cross of your legs and repeat the hug.

  5. She sits tall on the cadillac table with her back to the arm-spring end, her ankles crossed, her arms wide to the sides with the palms facing each other, the handles held straight up and down on the pinky side of each hand and the springs drawn behind.

    Step 5 of 5

    Sit tall with your back to the springs, ankles crossed, arms wide to the sides with palms facing each other and handles straight up and down.

Safety Information

Sit tall without leaning forward, keep the elbows soft, and move the arms from the back without letting the shoulder blades pinch and release. Caution: if the tall seat cannot be held, the exercise may be done kneeling; pause and reconnect if the shoulder blades protract and retract. 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.