Kneeling Arm Circles on the Arm Chair
Kneeling Arm Circles or Horseback on the Pilates Arm Chair is an incredible challenge and teaching tool for your Pilates practice. The positioning of the springs and tension of the springs allows you to really feel the springs connect your arms to your back. And, the ability to root down through your legs into the chair helps teach you how much strength you need through your legs. Then, when you’re ready, you can challenge yourself with exercises like Horseback and Kneeling Arm Circles on the Reformer. Feel the power, reach and strength in your entire body as you work through this exercise.
Reach down through your legs and energetically towards each other.
Kneel on the chair facing away from your springs. Your knees will be narrower than your feet. Reach your tailbone down towards your knees but not by pressing your lower back forward. Lift up through your chest and pull your low ribs down towards your hip points. Hold the handles in your hands, palms up and pinky side of your hand pressing firmly into your handle. Hug your outer hips in and even though your legs are apart your knees are hugging towards each other. The more strength you have in your legs the easier it is to move your arms.
Press your arms forward and up maintaining your palms up. Reach as high as you can from your back without raising your shoulders or turning your hands. Begin to circle your arms 3-5x in both directions. Take note where your back wants to “buckle” to compensate for the pull of the springs. Feel yourself pressing into the handles no matter where your arms are in space. Resist the springs closed so that you are in control and can easily reach back up and out. After doing this here challenge yourself with Horseback or Kneeling Arm Circles on the Reformer.