PILATESOLOGY ENCYCLOPEDIA
Arm Series – Up/Down & Circles
LEVEL
Intermediate
SETUP
Barrel on a mat, optional weighted bar and 1-2 lb weights
REPETITIONS
3 – 5x each
GOALS & BENEFITS
- Increase strength, control & flexibility of chest, shoulders & upper back
- Build body awareness & control in spinal extension
- Restores upright, open posture in upper body
TIPS & CUES
- Look for thoracic extension with head & neck supported by barrel
- Student should be able to talk normally, add pad if trachea sticks out
- Pull low abs in, arms stay above level of shoulder for joint safety
- Student uses hands to lift head off of barrel
