The Swakatee series in Pilates is one of the hardest arm exercises out there. But, when you do the Swakatee series on the Pilates Arm Chair, it becomes more possible. And, you can really focus on how full-body this exercise is. There are two ways to set your legs up in this series and you want to choose the one that helps you utilize your entire body's strength. In fact, when you do the Swakatee series, the more you use your leg strength the easier it is to move your arms from your back. And this entire series really helps you connect your arms to your back.
Firmly stand in both legs and feel your outer hips hug in to lift up.
First, set up your legs in the position that helps you connect more to your entire center. Either both knees together (you may want to place pad under your inside knee to level off your hips, or have your inside knee down and your outside knee in a lunge. In both setups, make sure your hips are not against the chair at the start. Firmly stand in both legs and feel your outer hips hug in. The outside arm will start the series off holding the whole handle in your hand.
1) With your elbow at the level of your shoulder pull your arm out to the side without breaking your wrist. Resist the spring closed 2-3x.
2) Place the handle in your inside hand and press up and bend your elbow down. Keep your hand going straight up and be careful that it doesn't go out to the side. Repeat 2-3x. Then alternate between the first and second variations.
3) Place the handle in your outside hand and take your arm overhead. Reach your inside hand to the back frame of the chair. Find the longest side bend. Pull your arm to straight towards the ceiling and then resist back to start. After 2-3 pulls maintain your gaze on your inside arm and draw one big circle in both directions.
4) Open your arms wide to the side and hold the handle in your inside hand. Both palms up. root down through your legs and lift both arms up towards the sky and resist back to start. 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!