A big question I commonly get from students and teachers alike: What kind of Pilates equipment do I have in my home studio? Well, I actually have several pieces, but one of my favorites is the Arc. It’s lightweight, portable, versatile and inexpensive. I believe it’s a must-have piece for any studio.
My favorite move on the Arc?
I have a bunch, but at the top of the list is the articulating Roll-Back. I like to use opposition movements, because they are so good for stabilization and assisting the articulation.
Setup: Start by sitting tall in the well, and inhale to prepare. Keep your feet flat on the floor and hips-width apart.
1. Reach your arms in front of you at shoulder height and width, palms facing down. Make sure to engage your back so you do not shrug or round the shoulders. Now, exhale as you start drawing in your naval to your spine and doing a posterior pelvic tilt.
2. Take your time and then start the articulating poses, making sure to keep your abdominals engaged as you reach your arms forward. Think of moving in two different directions—that’s opposition.
3. Roll back, and once you reach your limit, pause, then inhale and exhale as you draw your chin toward your chest and peel yourself back to the starting point.
Tips: How far back you go depends on how mobile your spine is, and how well you can articulate. It’s not about range, it’s about proper form. Remember: The Pilates method was once called Contrology, so exercise control.
Depending on your body, this exercise might feel fantastic, or it might take you a little time to love, like it did for me. It took me about four or five times over a period of a few sessions before I really started to love this move, but soon after, it felt so good, I was doing it several times a week.
One of the things I love about Pilates is that everyone is not ready for every move at the same time. Be your own judge and take time to develop your body awareness.
Keep the questions coming…and look for my classes with DCAC at the fitness conference in Houston, Texas and Washington, D.C. Also check out my studio at www.FusionFitnessUSA.com.
Thank you. And be well!