Backbend Stretch on the Ladder Barrel

Backbend Stretch on the Pilates Ladder Barrel is one of the best stretches and hardest stretches of all the Ladder Barrel exercises. The Backbend requires flexibility in the spine to go over the barrel. And also flexibility in the shoulders and hips! If you’re trying to do this Backbend and finding it difficult to meet the barrel where it is. Build yourself up to this stretch with the Arm Series on the Spine Corrector, Short Box on the Ladder Barrel and based on what you need check out the Leg Stretch series too!

Work your extension over the barrel as if you were doing Swan!

Standing with your back to the barrel place your hips to the barrel. Feet one or two steps away from the Ladder Barrel and about a hips distance apart. Bend your knees as needed depending on your height. Wrap your arms around your waist like you would on Short Box Round.

Reaching down through your legs round back over the barrel. Stretch your arms up to the ceiling and reach them back for the top rung of the ladder. If you can, grab the rungs and pull on the rungs to find your arms connecting to your back as you reach down through both legs. Work your back around the barrel. It’s tempting to just rest over the barrel. But the more you can work the extension in this stretch the more strength your backbends will have for other Pilates exercises like High Bridge, Swan, etc.

Let go of the rungs and place your hands behind your head to assist lifting it back up, roll up off the barrel, wrap your arms back around your waist and continue to round forward. Straighten your legs and reach your arms between your legs and pulse 3x like you would in Spine Stretch Forward. Wrap your arms around your waist and repeat. Grabbing the 2nd rung. Repeat rounding up and forward pulsing 3x and going back over the barrel a 3rd or 4th time. Continue to work your hands down the rungs with each rep.

If going well transition into Small Leg Circles or Big Leg Circles.

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