From the Chest and From the Hips on the Pilates Arm Chair is not just fun, it's amazing for embodying these exercises elsewhere. The Rowing series is essential to your Reformer practice. But, it's also super tricky to learn and the springs on your Reformer can be tough. Doing Rowing 3 and 4 on the Arm Chair allows you to learn without a moving carriage, lighter springs and provides feedback. You can literally feel if your spine is tall, your arms are connected and where you are moving from. The moving part of the chair also allows you to learn the coordination of the exercise.
Press your pinky side of your hand into the handle to connect to back.
Sitting tall with your back up against the chair, soles of your feet hugging together and handles in your hand, feel your back widen across the chair. Allow the handles to press back into your hands. Feel your arms connect to your back and your center. Use your feet to connect more to your seat. As you press your arms forward be sure your hands are parallel to the floor and you are not turning your hands up. The pinky side of your hand is integral to connecting you to your back and getting you out of your pecs.
Rowing 3: Press your arms forward from your chest. Lower your arms and lift them. Take note of how low or high you can go and stay connected to your center. Open your arms wide without going "behind" you. Press your arms down and return to start. Repeat 2-3x.
Rowing 4: You can keep your feet the same or press your feet into the floor legs parallel and a fist distance apart. Reach your arms across the room to where the floor meets the wall. Pull your center back into the chair as you reach your arms and center up. The chair will move with you and your goal is to return your back up against the chair as the chair returns to start. Reach your arms up from your back, open them wide to the side and press down. Repeat 2-3x.
Be sure to check out more of my online Pilates Arm Chair exercises. I want to help you continue your Pilates Arm Chair training!