- Difficulty: Beginner/Intermediate
- Equipment Needed: Small Barrel (I love using the Small Barrel.)
- Reps: 3 sets
- Warning: May not be ideal for some shoulder, back or neck issues.
- Questions: Contact us here
Arm Series: Up/Down on the Small Barrel
Small Barrel exercises in Pilates are key for supporting your posture and building your upper back extension. The Pilates Arm Series on the Small Barrel is often more accessible then the Pilates Spine Corrector. Up/Down is the 2nd part of the Arm Series on the Pilates Small Barrel. It combines the reach of Swimming and Chest Expansion and teaches your backbend.
Reach your arms only as far as you stay connected to the barrel!
Typically done from Circles by reaching your arms up to the ceiling after the final rep. Weights and palms facing forward. If reseting sit with back to the barrel. Hips close or touching the barrel depending on the length of the spine and flexibility. Round back and then over the barrel. Aiming for shoulders to be on top of the arch. Neck long, head on barrel. Breathe your ribs into the barrel. and work your back to the shape of the Small Barrel.
Reach one straight arm up and overhead. Only as far as you can keep the length in your waist in both sides and ribs connected to the barrel. Lower the other arm by your side. Reach as low as your shoulder can remain on the barrel. Find the Swimming and Swan overhead and Chest Expansion in the bottom arm. Switch your arms and repeat.
Going well? Transition into Hug. Need a break? Set the weights down and use your hands to 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!
