This exercise was taken from “Moves of the Month: for Archery!” in the Pilates Style May/June 2017 issue.

By Tamara VanVranken • Photos taken by Ginger Bruner at Impact Archery Las Vegas

PROP: none
PURPOSE: strengthens the back and deltoids
SETUP: Stand with your feet wider than your hips (or sit tall on your sit bones), and hook your fingers together just below your sternum.

1. Squeeze your shoulder blades together as you did in Crack the Walnut remembering not to shrug your shoulders.
2. “Pull” your elbows apart, keeping your fingers tightly hooked together, widening your elbows to your sides. Breathe in and out while holding for about 10 seconds.
3. Repeat with your other hand on top.

(Click image to enlarge)

TIP: This is movement in “stillness”­—keep the feeling of the retraction moving to your spine, your elbows reaching in opposition and your abdominals engaged.


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May 4, 2017 at 12:33 pm
Category: Articles, Exercises, Teasers
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