Shave a Pilates Rowing exercise you can do on the Reformer, Cadillac, Tower or Arm Chair is a great exercise to challenge your arm back connection and your ability to sit tall while working against the springs. Doing Shave or Rowing 5 on the Pilates Cadillac or Tower is a great place to practice your Reformer exercises and challenge what you know. While mostly done seated or standing if you have trouble with your hip flexors you can do this one kneeling. Keep the entire palm of your hand on the handle throughout the entire exercise.
Keep all the connections you made even when you lose spring tension.
Sit facing away from the Arm Springs with ankles crossed. The feet should not be relaxed. Instead with a slight flex of the ankles press the blade side of your feet into the mat to help activate your outer hips and get out of your hip flexors. It's tempting to lean forward over your legs, the goal is to sit tall shoulders over your hips. Place one hand in each handle, entire palm against the handle. Fingers long and together with index fingers and thumbs touching behind your head. Elbows wide and shoulders on your back.
Without shrinking your spine reach your arms up and slightly forward then bend your elbows and resist the springs closed. You will likely lose tension sooner than when on the Reformer. Keep working as if the tension is there! Repeat. If going well do single-arm Shave. And then switch the legs to go into Rowing 6, Hug. If necessary, kneel with knees a fist distance apart. Make sure the front of your hips are open and your center is supporting your lower back.
Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!