Pulling Straps on the Arm Chair

When you do Pulling Straps on the Arm Chair, you can focus on the arm and back connection without having to hold the legs, hips, and abs at the same time.

  • Difficulty: Intermediate
  • Equipment Needed: Arm Chair
  • Reps: 3-5x each variation
  • Warning: May not be suitable for some shoulder injuries.
  • Questions: Contact us here

Pulling Straps on the Arm Chair

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Pulling Straps on the Pilates Arm Chair is an excellent place to teach and practice Pulling Straps on the Reformer. It removes the gravitational pull that the long box challenges our center with. And the springs are often lighter than that of a Reformer. When you do Pulling Straps on the Arm Chair, you can focus on the arm and back connection without having to also think about the legs, hips, and abs at the same time. Now, you still need to use those, but it's a bit easier here because you have so much feedback from the Arm Chair.

Reach down and back through your hands, keep your shoulder blades wide.

Kneeling facing the chair, you can either go all the way up against the back of the chair (easier) or you can walk your knees back about 2 inches and hold your shoulders over your hips, over your knees (harder). Your knees can be hugging together or you can have your knees about a fist distance apart and your heels hugging together. Reach down through your knees so that you can lift up through your center. Press your whole hand into your handle and with your head in line with your spine lift taller.

Press your hands straight back and hold. Reach down and back through your hands but maintain space between your shoulder blades. Lift tall through your spine and then resist the springs closed. Repeat 2-5x. Then, slightly open your arms to the side or cross your springs and open your arms to the side (harder). From there press your arms back. Again, maintain space between the shoulder blades. Resist the springs closed and repeat 2-5x. The goal is not to pinch your shoulder blades together. But, instead, to find length, space and strength in your arm and back connection.


Be sure to check out more of my online Pilates Arm Chair exercises. I want to help you continue your Pilates Arm Chair training!

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