Rolling In and Out with Standing Arm Springs on the Cadillac

Slow doesn’t mean controlled. Work the springs from arm-back connection. Use your center to support your back. It’s tempting to make it all about the arms.

  • Difficulty: Advanced
  • Equipment Needed: Cadillac or Tower, Standing Arm Springs (I love using the Contrology Cadillac.)
  • Reps: 3-5 in each direction
  • Warning: Not ideal for most shoulder, neck and low back issues.
  • Questions: Contact us here

Rolling In and Out with Standing Arm Springs on the Cadillac

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Standing Rolling In and Out is an excellent challenge of connections, strength, stamina and heart rate! When doing Rolling In and Out with the Standing Arm Springs find a rhythm that you can sustain and move! Slow doesn't mean controlled. Work the springs from your arm-back connection. And use your center to support your back. It's tempting to make this all about the arms. But if you're working your arms from your back you'll feel the full body and cardio activity that the Standing Rolling In and Out can have on your Pilates Cadillac or Tower.

Find the tempo & move! Have fun reaching from back in both directions.

Stand facing the Standing Arm Springs. One handle in each hand. Legs parallel and apart. Knees soft and even slightly bend. Back is long, not arched. If it rounds evenly that is ok. But watch that you're not letting shoulders round forward. Hips remain over the heels. It's easy to lock the knees and lean back behind your heels. Weight even across all four corners of your feet. Neck long and gaze straight down or towards feet.

Reach the springs towards the floor under your shoulders and then pull them back towards your thighs, elbows bend up and then pull the springs back forward. The movement happens fast. It's very similar to the movement of Kneeling Rolling In and Out. It's as if you're drawing a circle. Find your tempo and move in one direction then reverse directions until even. Can also be down with a Roll Back Bar when learning. And even can be done turned the other way around. Its a fun exercise! My teacher likes to call it "Proud Mary."

Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!

Loving this Pilates exercise tutorial? Take weekly online Pilates mat classes with Lesley Logan.

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