Rowing 4: From the Hips with Arm Springs on the Cadillac
Rowing from the Hips in Pilates (also known as Rowing 4) can be done on the Reformer, Cadillac or Tower as well as the Arm Chair. It’s an incredible exercise to challenge your body’s arm back connection as well as your ability to go from a Tall back to a Round back and then up to a Tall back again. When learning the Rowing series this one will come into your practice after you have a good handle on Rowing 5 and 6. However, doing it on the Pilates Cadillac or Tower while a challenge due to the spring tension is a great place to practice the exercise without a moving carriage.
Reach arms from upper back muscles, fingers long, and palm on handle.
Sitting with your legs long and together, ankles flexed and back towards your Arm Springs have one handle in each hand with the spring on top of your arms. This is different from the Reformer setup. The closer you are to the springs the easier the exercise is. Sit up as tall as you can with one hand on either side of your hips and on the mat.
To begin, round your spine up and over your legs then once you have the longest round shape in your spine and your legs are still hugging together slide your hands and handles along with the mat all the way to your feet. Your arms will want to lift off the mat sooner than you want. Reach those arms from your back and keep them low as long as possible. Then lift your arms to the level of your shoulders, and keep reaching from your back. Then with your arms reaching sit up tall. Stop when your shoulders are over your hips and your arms are reaching straight up. Then open your arms wide to the side and press them down as you sit taller. Repeat