Kneeling Side Bend on the Pilates Cadillac is a great exercise for strengthening your arm-back connection. You can do the prep for Kneeling Side Bend or you can do the full exercise. Use this exercise to learn how your arm connects to your back, how to lengthen and strengthen your side bends in general and how to root down through your legs and lift up through the crown of your head in a side bend exercises. After doing this exercise hit your mat for a Side Bend or your Reformer for your Mermaid and see how connected you are.
Side bend from your waist, keeping weight in both knees evenly.
Hook your Push Through Bar with a spring from above. All my springs are the same weight. If you have a weighted springs you want it to be medium to heavy. If its too light it won't work for you and if it's too heavy it will be impossible. Set yourself on your Cadillac or Tower mat with your body to the side of the Push Through Bar. You want to be an arms length distance away, heel of your hand on the bar. I do put my thumb on the other side of the bar so I have control and my hand cannot slip off. Knees are a hips distance apart. And your feet can be parallel or heels together.
Prep: Both arms are reaching to the side one hand on the bar and one hand out long. Press both hands down and up. Its about 1-3 inches. It's not very big. Pay attention to what you feel in upper back and your center. Remember it's not an arm exercise. Repeat 3-5x.
Side Bend: Lift your spine up and over and that is what initiates the bar going down and you side bending. You do not start the side bend from your arm. You start it from your waist. Reach up and over as far as you can root down through your knees. Then lift your spine up to lift the bar up. Repeat 3-5x and then switch sides.
Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!