Chest Expansion with Arm Springs on the Cadillac
Pilates Chest Expansion is a fabulous exercise to connect your arms to your back. You can do Chest Expansion on any Pilates apparatus. On the Pilates Cadillac or Tower usually, you do it with the Roll Back Bar. But, you can level up your practice by using your Arm Springs instead! This is a great way to challenge your Chest Expansion because you can reach your arms past your hips similarly to your goal on the Reformer. If you are adding this version in be sure to try the Thigh Stretch with your Arm Springs.
As arms reach down and back lift up through the crown of your head!
Either replace your bar with your handles or use your Arm Springs on the Roll Back Bar setting. Kneel on the mat one arm’s distance from the vertical poles. Knees and feet are a fist distance apart and energetically hug them towards each other. Stack your shoulders over your hips and over your knees. One handle in each hand, thumbs on the other side of the handle then fingers for safety.
Keeping your shoulders over your hips pull your arms down and back. Aim for going past your hips! Hold your arms reaching down and back as you look to one side then the other and then return to looking straight ahead and resist the springs close. Repeat. Be careful that you’re not rounding your shoulders forward to get your arms further back. And while it might make sense to pinch your shoulder blades together focus on keeping the upper back wide! While you are looking to both sides keep the shoulders wide! And, your arms reaching back. They will want to creep forward as you are looking.