- Difficulty: Beginner/Intermediate
- Equipment Needed: Spine Corrector and Weights (I love using the Contrology Spine Corrector.)
- Reps: 5 in each direction
- Warning: Is not ideal for those with neck or shoulder issues. May need support under neck.
- Questions: Contact us here
Arm Series: Circles on the Spine Corrector
Opening the chest by using the connection of the arms to the back is one of the greatest benefits of doing the Arm Series on the Pilates Spine Corrector. Many Pilates exercises have arm circle variations. If you struggle with maintaining your arms on your back using the Spine Corrector can provide the feedback to your arm and back. Plus, it opens up our thoracic spine and teaches us where extension comes from. If you’ve been doing the Arm Series successfully on the Small Barrel graduating up to the Spine Corrector is a great choice. There are 2 ways to set up the Arm Series. One is more challenging than the other. Use the one that best suits your needs. The circles can be as big as you can maintain connected that day!
Circle the arms only as big as your low ribs can pull into the barrel.
Easier: sit at the edge of the step and backbend over the hump of the barrel. Knees bent, legs hugging together and feet pressing down into the mat. Neck is long, use a towel or small pillow if needed. Hold one 1-2lb weight in each and and lift your arms up to the ceiling. Harder: Sit on the mat with back to the barrel. Backbend over the hump. Legs reach long and squeeze tight together. Hold one weight in each hand and reach arms to the ceiling. Feel your ribs and back take up space on the barrel. Get as long as you can and work the extension.
Maintaining the length of the spine on the barrel and begin to circle your arms overhead, wide, forward and back up. Repeat 3-5x and then reverse the circles. Your shoulders will want to avoid the work and you’ll tend to over rotate the shoulders. Work the circles only as big as you can from where your arms meet your back near your lowest ribs.
If going well go into Arm Series Up/Down, Hug and more. Then see how this helps your Swan and other extension exercises.
Be sure to check out more of my Pilates Spine Corrector exercises. I want to help you continue your Pilates Spine Corrector training!
