Kneeling Twist on the Arm Chair
Twist on the Pilates Arm Chair or Pilates “Baby” Chair is not a well-known exercise. But it Twist on the Arm Chair is a wonderful challenge for your arm-back connection and gives you length to your twists. A little goes a long way in the Twist exercise on the Arm Chair. It is tempting to twist from your arms or even muscle the twist from your arms. The more you work the twist from your waist the more strength you will get from your center and increase the length in your twists to keep you long and strong.
The twist is small but mighty! Equal parts strength and flexibility!
Kneel on the chair with your legs hugging tight together. Feet pointed and hips working over your knees. Shoulders over your hips. One handle in each hand. Entire palm of on the handle. Especially the pinky side of the handle. Reach your arms wide to the side at shoulder height working from where your arms meet your back and not the tops of your shoulders.
Lifting tall through the crown of your head as you reach down through your knees and begin the twist from your center. As you twist your spine your arms reaching from your back will eventually engage the spring (which is not the goal) and continue to twist as long as it comes from your center. Lift talk and unwind before repeating on the other side. Repeat on both sides a few times. And then give Spine Twist on the Mat a whirl! If the springs do not engage or you find yourself tempting to do the work from your arms or neck play with Chest expansion and other exercises to teach the arm-back connection and then give it a try another time as you build your connections.