- Difficulty: Intermediate
- Equipment Needed: Arm Chair (I love using the Contrology Arm Chair.)
- Reps: 3-5 of each variation
- Warning: May not be suitable for some neck/shoulder issues.
- Questions: Contact us here
Spine Stretch Forward on the Arm Chair
Breathing in Pilates happens on multiple pieces of equipment. Breathing or Spine Stretch Forward on the Pilates Arm Chair is slightly different than other Breathing variations. But it has all the same qualities. You move your arms from your back, use your breath to facilitate the action and live in the springs. It’s a great place to learn moving with breath and maintaining your strength. This one on the Arm Chair also provides a great stretch in the back. And, like all Breathing exercises, even though you are sitting you are still standing in your legs and connecting to your seat.
Reach your arms from your back instead of pecs and stand in your legs.
Sitting tall on the chair with your back up fully connected to the chair. Breathe wide into your back and take up space both up and down and side to side on the chair. Squeeze the bottoms of your feet together to connect your legs to your center. Hold the handles in your hand and press firmly into the pinky side of the hand is on the handle. Reach your arms from your back to stretch the springs as you connect your arms to your back. There are two variations to explore in this exercise.
First: Reach your arms straight up and inhale your back tall up the chair exhale as you round forward, bending your spine and pulling your stomach back into the chair. Inhale to roll back up the chair and see how tall and strong you are and then exhale and round back down. Repeat 2-3x.
Second: Open your arms to the side like the ‘hug’ inhale get tall and reach your arms from your back exhale and hug your arms towards the floor, inhale open your arms and get tall. Repeat 2-3x.
Focus on your breath and challenge yourself to reach further each time without losing your 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!
