Rowing 1: Into the Sternum with Arm Springs on the Cadillac
Rowing into the Sternum also known as Rowing 1 on the Pilates Cadillac or Tower isn’t the first Rowing exercise one should learn. Typically after many months or even years of learning Pilates rowing on the Reformer will become part of your Pilates practice. However, when learning the series one should start with 5 and 6 then 3 and 4 and finally 1 and 2. The Cadillac or Tower version is easier in some respects and harder in others. Since the mat doesn’t move on the Cadillac it’s a great place to learn the parts of Rowing into the Sternum to help your Reformer practice.
Squeeze your legs together and reach them away during entire exercise.
Sit facing the Arm Springs on the Cadillac or Tower. Legs squeezing together. Start a legs distance from the edge. If that is too easy slide further away from the springs. The goal is to find your arm back connection as you move through the exercise. Place one handle in each hand. Sit up tall to begin. With your thumbs touching hold your elbows wide to the sides, shoulders on your back, and fists at the level of your sternum.
To begin keeping your hands where they are and your legs reaching away round your back towards the mat behind you. The springs should open. Hold yourself up where you have the longest flexion as you open your arms wide to the side. Flip the palms and press your arms and springs back as far as you can. Round up and over your legs as you continue to reach your arms behind you. Try to touch or hook your thumbs behind you. Lift your arms up as far as you can then open the arms wide to the side and reach them to your toes. Sit up tall and repeat. If going well try Rowing 2.