Kneeling Long Back Arms on the Cadillac
Exercises like Long Back Arms (Kneeling) on the Pilates Cadillac or Tower are amazing for teaching you how to do other exercises around the studio like Long Back Stretch on the Reformer, Stomach Massage Reach Back and more. Long Back Arms will also help you find the connection to your back that you need as you advance your Pilates practice. And it will also help you open your chest, learn how to stand in your legs and find the lift you want and need in your center. This exercise is great to do on its on in your practice or after you do Chest Expansion and Thigh Stretch on the Cadillac.
Stand strong in your legs. The bar will flow from one point to the next.
To start, kneel on the Cadillac and face away from the Roll Back Bar. The further away you are from the edge of the Cadillac the harder the exercise will be. Starting off, I would be about a fist distance away. You can always adjust. Place your hands on the bar palms facing you. Have your knees and feet hip distance apart. Press your shins into the mat, lift your stomach in and open your chest. The pull of the bar will make it hard to stand head over shoulders, shoulders over hips and hips over knees.
Pull the bar towards your ribs. Elbows slightly wide, collarbones open. Press the bar down towards the back of your knees. Then reach the bar back towards your feet lift the bar up and repeat 3-5 more times. Then reverse, reach the bar back down, towards your legs and up. The trick is to not let the bar over power your shoulders or let your body fold on itself. Stand strong in your legs. Think of it as a leg exercise and the bar will float from one point to the next. After you do this, you may want to try Reverse Push Through.