Chest Expansion is a Pilates exercise that can be done almost anywhere! One of the more challenging versions is Chest Expansion on the Pilates Cadillac with your Standing Arm Springs. This is because it's easy to roll to the back of your feet or lock your knees. Challenge your body's understanding of reaching from the back while also being on your feet with this version of Chest Expansion. And, also a great way to end your Pilates practice because you get to practice Pilates while standing and as you walk away you can bring all that Pilates with you!
Stand in four corners of your feet, hug your outer hips in, lift tall.
Standing outside your Cadillac (can also be done on a Tower) with your arm springs connected to the eye hook just above your shoulders. If you only have one eye hook than use that one. Face the springs with your heels together and your toes slightly apart. Hold the handles with your whole hand. It is easy for your pinky side of your hand to disconnect. You want to make sure you press the handle with your whole hand. Stand in both feet evenly across the ball of your foot and heels. Keep your leg straight but not locked.
Press your hands into both handles and reach back and energetically down. Hold your hands back there and look side to side. Look forward and reach your arms forward. Repeat 3-5x Notice if one arm is moving further than another, or if your shoulders round forward or shoulder blades ""pinch"" back. The goal is to create space, strength, and width in your upper back. You will learn how to reach your arms behind you and stand in your muscles for exercises like Leg Pull, Balance Controls, and Boomerang. You can challenge this one by heading over to the Pedi Pole.
Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!