Arm press on the split pedal chair
Arm press on the split pedal chair
Considering that much of the traditional Pilates repertoire can be quite flexion based, it's important to incorporate movements that challenge the extensors, as for most people, especially in desk desk-bound, this is vital for spinal health. This prone arm press from the APPI Equipment level 2 course is a great way to start to challenge the upper quadrant and spinal extensors against gravity but with some support from the chair. You can also create more support by placing the legs on a gym ball or the end of a plinth depending on the individual.
This exercise can be performed bilaterally, unilaterally, or reciprocally to challenge the trunk and obliques more as required. Keeping the elbow tucked in as shown at the end of the video will challenge the triceps a bit more. From this position, you can also add an extension to mobilise the thoracic spine (not shown in the video).
For most people the challenge lies in maintaining a neutral cervical position, the tendency being for gravity to take over, resulting in a flexed lower cervical spine with the head hanging down. Cue length through the spine and keeping the scapulae broad to avoid too much retraction when the shoulders extend.