- Difficulty: Intermediate/Advanced
- Equipment Needed: Arm Chair (I love using the Contrology Arm Chair.)
- Reps: 3-5
- Warning: Not ideal for some shoulder, neck or low back issues.
- Questions: Contact us here
Rowing 4: From the Hips on the Arm Chair
Rowing from the Hips on the Pilates Arm Chair or Pilates “Baby” chair is a wonderful way to learn how to do Rowing 4 From the Hips on the Reformer. If you have access to an Arm Chair I highly recommend doing Rowing From the Hips on the Arm Chair first. Then as you understand how to move the springs from your arm-back connection and use your full body as you move then give it a try on the Reformer. Ideally your Arm Chair moves and you and the chair can work your connections together throughout the movments.
Work the pinky side of your hands onto the handles as you reach!
Sitting on the Arm Chair with you hips and back up against the back of the chair. One handle in each hand. Breath your low ribs and space between your shoulder blades onto the chair. Hug the soles of your feet together on the floor with your knees wide but not “hanging.” Hold the entire handle in the palm of your hand at the level of your hips. Pinky side of the hand on the handle.
Simultaneously round your spine forward as you reach your arms and the spring from your upper back along the floor in front of you. Then reach your arms forward to the level of your shoulders. Continue to reach into the springs as you lift yourself, the springs and the chair up and back. Ideally “landing” your back and the chair into place at the same time. Then after reaching to the ceiling from your lower waist open the arms wide to the side and repeat. If you’re finding that the chair and you are not working together check your arm-back connection. Its temping to move from the tops of your shoulders and not the full body.
Be sure to check out more of my online Pilates Arm Chair exercises. I want to help you continue your Pilates Arm Chair training!
