Arm Series on a Barrel exercises
Note: This might not be ideal for some neck and shoulder injuries. Contact me for questions.
In a Pilates studio, you would use a mini/small barrel, arc barrel, spine corrector, or a ladder barrel. Different Pilates accessories available for your height, openness/tightness in the body, or simply what’s available at your local Pilates studio! To make your own barrel version at home, grab a foam roller and a yoga block. The foam roller will act as a barrel. The yoga block will support your head. Don’t have either of those? Fret not.
Options for a foam roller: yoga bolster, folded up large blanket/comforter, a couple of large towels folded up, or a sofa cushion.
Options for a yoga block: small throw pillows, a rolled up small blanket, a rolled up small towel, or a regular pillow.
For the arm series workout over a barrel, you’ll also need 1-2 lb weights, and a bar or pole that’s wider than your shoulders.
Options for weights: water bottles, or soup cans.
Options for a bar/pole: a broomstick, Swiffer, a dowel.
The foam roller (or foam roller replacement) goes under your shoulder blades to create extension/arch in your upper back. The yoga block (or yoga block replacement) goes under your head for support. It’s best to have your head slightly below your heart so you can work the arm-back connection in a supported backbend/arch. It’s up to you if you prefer to have your knees bent or straight legs.
Your arms connect to your back, so keep a little bend in the elbows, and keep the wrists long and straight. The shoulder blades are moving, and the back extensors are working.
Arm circles: With the weights, start with hands beside your hips. Lift both arms up and circle down towards your hips. 3-5 reps. Reverse direction.
Tips: Watch for locked elbows, and circling wrists. The shoulders should be circling.
One arm: With the weights, reach one arm overhead, and reach one arm down towards the mat. 3-5 reps as you switch sides.
Tips: Watch for an over-extended reach of the top arm that it just hangs off, and watch for a drop in the one arm down towards the mat. Both arms are reaching away from one another.
Hug: With the weights, open the arms out to the sides. Take an inhale and an exhale. Inhale as you begin to close the arms. Stack one elbow on top of the other, exhale, and press the elbows down and away. Inhale as you begin to open the arms, and exhale keep the arms open. 3-5 reps alternating which elbow is on top.
Tips: Watch for locked elbows and bent wrists. Match the breath with the movement, and breathe into the foam roller (or foam roller replacement).
Reach: Start with the bar/pole at your hips. Pull it apart as you reach both arms overhead, pulse 2x, and reach the bar/pole towards the hips, perhaps thighs. 3-5 reps.
Tips: Watch for locked elbows, arms that are hanging off overhead, and arms that are dropping towards the hips or thighs.
Option: Using weights is acceptable, but note that it will feel different than using a bar/pole.