Roll Back with Arm Springs on the Cadillac
Rolling Back on the Cadillac or Tower is one of the most delicious and helpful exercises. And this variation of Roll Back with the Arm Springs on the Pilates Cadillac is no different. Yes, it will be more challenging! But it also will be more revealing! By using the Arm springs you will see which side is going along for the ride when you use the Roll Back bar. I love how easy it is to use this exercise to show you where you need to work more in your practice.
Hold the spring from where your arm connects to your back as you move.
Place your Arm Spring on the hooks where your Roll Back Bar lives. Sit facing the springs with your feet reaching into the vertical poles. Start with your knees slightly bent and your handles one in each hand. Start sitting tall then reaching through your legs pull your waist back and roll back as far as you can with your legs reaching into your poles. Ideally all the way down. Then curl your head and chest up and round all the way back up shoulders over hips. Repeat.
If going well add the rowing or pulses. Round halfway, up and bend your elbows wide to the side and then reach your arms to straight. Repeat! Or, roll halfway up and then “pulse” your upper body is trying to round forward but your waist is pulling back.
Finally, add the side stretch in. Place the opposite handle in one hand and the other arm around your waist. Round back and take the arm from around your waist up and overhead to the other side of the mat. Slide your leg across the mat. Slide the leg back to its pole and then re-center your torso and round back up to start. Switch hands and handles to repeat.