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Standing Arm Springs Side Arm on the Pilates Cadillac

IntermediateStrengthTier T2

You stand side-on to the arm springs with your heels together and your inside hand holding one handle. Your outside arm is hugged to your body. You bend your elbow and pull the spring into your body as high as you can without lifting your shoulder.

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

  • Stand with your side to the arm springs, about where the Shave or Hug start was; heels together, toes slightly apart.
  • Hold the one handle with your inside hand, pinky side pressing into it, and hug your outside arm into your body.
  1. She stands side-on to the spring end, her heels together and toes slightly apart, her inside hand holding the one spring handle with the pinky side pressing in, her outside arm hugged to her body.

    Step 1 of 5

    Stand side-on to the springs, heels together and toes slightly apart, the inside hand holding the one handle and the outside arm hugged to your body.

  2. Her inside elbow has bent to pull the spring handle into her body as high as her shoulder stays quiet, her stance unchanged and her outside arm still hugged in.

    Step 2 of 5

    Without leaning, bend your elbow and pull the spring into your body as high as you can without lifting your shoulder.

  3. Her inside hand has slid the handle down along her body toward her hip, the spring easing off, her shoulders still stacked over hips over knees over feet.

    Step 3 of 5

    Slide the handle down your body, keeping the connection even if the spring loses tension.

  4. Her inside arm has reached the handle back out toward the uprights, the spring line drawing again, her side-on stance and hugged outside arm unchanged.

    Step 4 of 5

    Reach the handle back out toward the uprights, ready for the next pull; repeat, then reverse and switch sides.

  5. She stands side-on to the spring end, her heels together and toes slightly apart, her inside hand holding the one spring handle with the pinky side pressing in, her outside arm hugged to her body.

    Step 5 of 5

    Stand side-on to the springs, heels together and toes slightly apart, the inside hand holding the one handle and the outside arm hugged to your body.

Safety Information

Avoid leaning while the elbow pulls. The handle is pulled only as high as the shoulder stays down, and the shoulders stay stacked over hips over knees over feet. Caution: the spring will lose tension on the open - the connections are kept even without the spring loaded. 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.