Arm Series: Circles on the Small Barrel

Pilates Spine Corrector might be too high of an arc for some bodies. Either due to height or flexibility. The Pilates Arm Series include Circles on the Small Barrel is useful for teaching the arm back connection and extension without forcing someone to use an arc that is too high. Even if you’re a taller more flexible body giving the Arm Series Circles a try on the Pilates Small Barrel can reveal some other connections. As the Small Barrel feels easier give the Arm Series Circles on the Spine Corrector a try. You can do the side with the step to build your way up.

Focus on the strength in your circle instead of the size.

The goal is to get your shoulders on the top of the hump. Sit with the Small Barrel behind you. Depending on your height and flexibility there may be space between your hips and the barrel. Typically I sit as close to the barrel as I can and then roll back and over the top of the barrel. Neck should feel long and loose. If needed you can roll a towel under the neck to support it. Try not to put too high of a pillow or support as that can takeaway the opportunity for the neck to work with the thoracic spine. If you can’t get your shoulders over the top of the barrel and you choose to slide down to make the extension less note that you want to continue to work opening the chest, strengthening the neck and working the upper back to get you over that arc some day. Legs can be bent, hugging together and feet pressing down. Or, if not too straining legs straight and hugging together, feet pointed. Reach your arms to the ceiling with light 1 or 2 lb weights.

Breathing your back into and over the barrel reach your arms up overhead. Reach only as far as you can maintain your connection to the barrel. Open the arms wide, circle forward and back up. Its tempting to circle by rotating the hands or shoulders. This tends to take us out of our strength and we end up avoiding the stretch and connection. Circle the arms only as big as you can from your arms reaching from your lower ribs. Repeat the circles 3-4x and then reverse.

Going well? Transition into Up/Down and the rest of the series. If needing to take a break, set the weights down, grab your head with your hands and roll up to sitting.

If going well reach the arms forward and transition into Swimming.

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