Side Arm with Roll Back Bar on the Cadillac
Standing Arm Springs on the Pilates Cadillac has so many possible ways to challenge and strengthen your Pilates practice. The Standing Side Arm is one of them and it’s slightly awkward but extremely telling. You can do the Standing Side Arm with the Roll Back Bar or with your Arm Springs. I prefer it with the Roll Back Bar myself right now. What you will learn is how much you lean into one side, if you can keep the connections when you lose the spring and if you let the springs push you around. This exercise will help your Backstroke, Breaststroke, and other exercises requiring a strong arm/back connection.
Keep your connections when you lose spring tension, work arm from back.
Hook your Roll Back Bar to the hooks at the base of your Cadillac/Tower. Grab the bar and then turn sideways to the frame. Hold the bar with your inside hand in the center. The further you are away from the bar the harder the exercise gets. You can make it as challenging as you want. Place your heels together and your balls of your feet slightly apart. Be sure your knees are not locked and you are standing evenly in both feet. Shoulders on your back but not pinched together. Maintain the width in the back and a lift through the crown of your head.
Pull the Roll Back Bar into your hip, then up, then reach it out and then back again. It’s almost like you are drawing a square. Repeat this motion 3-5x and then reverse the “square.” Then switch sides and repeat. Afterwards, consider doing it again on a “weaker” side. You can always do the “weak” side first, then the “strong” side and then back to the “weak” side. If you’re feeling strong switch the Roll Back bar for an Arm Spring.