Prone Arm Press Lecture

Presented by Matilda and Veronica from For Pilate Sake

Overview

• Discussion on prone arm press exercise
• Full version and modified version demonstration
• Importance of spring setting and plank maintenance

Spring Settings

• Typical spring setting: 2/2
• Adjustments for smaller individuals: 2/1, 1/1, single four
• Emphasis on not letting the spring 'bully' you; it should support you

Full Version Demonstration

Setup

• Shoulders over wrists on the chair
• Avoid shoulders moving beyond the wrists to prevent hyperextension
• Aim for a plank position:
  • Head in-line with rib cage and pelvis
  • Central axis from head to heels

Movement

• Inhale: Maintain length, paddle goes down
• Exhale: Paddle rises through arm rotation and elbow flexion
• Engage spring tension to support movement
• Common issue: improper shoulder joint movement (incorrect elbow bending)
• Maintain correct biomechanical rhythm in elbow joint (Pilates V position)

Modifications

• Hip joint at back edge of the chair, knees bent, feet on the floor
• Torso rests on the chair, head in-line with ribs and pelvis
• Arms straight, big breath in
• Exhale: Resist paddle closing, allow arm rotation at the shoulder joint
• Focus on shoulder cuff muscles, instead of flexion and extension of elbow
• Gentle spinal extension as arms rise, ribs rest on paddle
• Lower back down through spine and ribs rather than arms

Benefits

• More accessible for many people
• Prevents fear of falling or being thrown off the chair
• Strengthens shoulder girdle, rib cage and spine coordination

Conclusion

• Encouragement to subscribe to the channel
• Like and thumbs up requested
• Thanks and invitation to next session