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Standing Rolling In and Out With the Arm Springs on the Pilates Cadillac

IntermediateStrengthTier T3

You stand facing the standing arm springs with a handle in each hand, legs parallel and knees soft. You reach the springs toward the floor under your shoulders and pull them back toward your thighs while keeping your hips over your heels.

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

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand facing the standing arm springs, one handle in each hand; legs parallel and apart, knees soft or slightly bent.
  • Keep the hips over the heels, the weight even across all four corners of the feet, the back long and the neck long with the gaze down.
  1. He stands facing the cadillac uprights with a loop handle in each hand, his legs parallel and apart with the knees soft, his hips stacked over his heels, his back long and his gaze down.

    Step 1 of 5

    Stand facing the springs, a handle in each hand, legs parallel and knees soft, hips over your heels, neck long.

  2. His arms have reached the spring handles down toward the floor under his shoulders, the springs drawing forward, his hips still over his heels and his back still long.

    Step 2 of 5

    Reach the springs toward the floor under your shoulders, keeping your hips over your heels.

  3. His arms have drawn the spring handles back toward his thighs, the springs still loaded, his hips still over his heels and his shoulders still unrounded.

    Step 3 of 5

    Pull the springs back toward your thighs, keeping the hips stacked over the heels.

  4. His elbows have bent upward as the spring handles are pulled forward to close the drum-circle, the springs drawing again, his stance and stacked hips unchanged.

    Step 4 of 5

    Bend your elbows up and pull the springs back forward to close the circle; keep it fast and then reverse directions.

  5. He stands facing the cadillac uprights with a loop handle in each hand, his legs parallel and apart with the knees soft, his hips stacked over his heels, his back long and his gaze down.

    Step 5 of 5

    Stand facing the springs, a handle in each hand, legs parallel and knees soft, hips over your heels, neck long.

Safety Information

Avoid locked knees and avoid a lean back behind the heels. The shoulders stay unrounded even if the spine rounds evenly, and the neck stays long with the gaze down. Caution: the movement happens fast - find a tempo and keep the hips over the heels through it. 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.