Chest Expansion on the Ped-O-Pul
Chest Expansion is one of those Pilates exercises that can be done almost anywhere in the Pilates studio. But, Chest Expansion on the Pilates Ped-O-Pul may be one of the toughest versions. In most Pilates Chest Expansion exercises you are kneeling and focusing on connecting to your back. And, on the Pedi Pole, you are now standing on a fairly unstable platform and trying to maintain your balance on top of connecting and maintaining a connection to your back. I highly recommend you do Chest Expansion on the Cadillac and Reformer or Arm Chair before trying it on the Pedi Pole.
Move with the springs; try to overpower the springs and they will win.-Lesley Logan
Stand with your heels together and your toes slightly apart, facing the Pedi Pole at the back edge of the platform. Place your hands in the handles. Before you begin, notice if your knees are locked, shoulders are up and how your posture is. You want to have the longest spine, shoulders connected to your back, legs hugging tight together, and crown of your head reaching up to the ceiling. Your front ribs should be connected and your back low ribs open and wide. And, one last thing to check, your toes are long and reaching. You do want them down on the platform but not gripping.
To begin, press your arms long and away as if you are drawing an arc. With your hands reaching down and back, look to the right and to the left to stretch your neck and challenge your shoulder connection. Then, look forward and reach your arms down, away and up. If you let the springs close themselves you will feel the pull of the springs, and you will also feel as if you are going to fall over. You truly want to move with the springs. If you fight with them or try to overpower them they will knock you around. This is a great exercise to end your session with!