The Pilates Arm Chair, aka the Baby Chair, is an incredible teaching tool for your Pilates practice. Using it to understand a true "tall" back, the connection of your arms to your back and how the springs can connect you to your center. Arm Circles on the chair allow you to see how big, wide, tall and low you can make and maintain a connection to your center. If you are wanting to understand Horseback, Kneeling Arm Circles or even Teaser on the Reformer better, get on the Arm Chair and try out these Arm Circles.
Press pinky side of your hand into the handle, move from your back.
Sitting on the Arm Chair with your back long up against the seat and your soles of your feet pressing together, hold the handles in your hands. Use your feet to help you connect more to your seat. Your knees are wide but not "hanging" off your body. Feel your back become wide along the chair and your heart press back. Your head will want to lean forward, try to keep it in line with your spine. This will be a challenge. Press your arms to straight and feel the springs connect your arms to your back.
As you begin to circle your arms notice how high up you can reach your arms from your back, how wide and how low and maintain a connection to your center. In fact, the circles should help you connect even more to your center. It's important that you do not allow the springs to pull your arms behind you. You may have the flexibility to do this but that doesn't mean it's strengthening you. Do 5-8 circles in one direction and reverse. Try palms up and palms down as this will change the difficulty. When doing palms up you want your palms to be fully turned up as if you were holding a bowl of soup while you circle.
Be sure to check out more of my online Pilates Arm Chair exercises. I want to help you continue your Pilates Arm Chair training!