Pilates exercises explained
Arm Circles
With the exercise "Arm Circles" we mobilize the shoulder joints and learn to keep the thoracic spine neutral and calm even during large arm circles. The aim of this exercise is to control the connection from the shoulder girdle to the trunk muscles in every direction of movement. This exercise prepares and optimally aligns the shoulder joints for further exercises.
Exercise description
With the inhalation we bring the arms to the ceiling and the palms face each other.
During the exhalation, we continue to bring the arms parallel to the ears and then in a semicircle just above the floor away from the body to the pelvis. At the same time we let the back rib arch and the shoulder blades sink into the mat. The front ribcage closes, the abdominal wall is pulled slightly inward upward through the deep abdominal muscles, and we find the connection to the pelvic floor through this activation.
With the inhalation we raise the arms back to the ceiling and repeat the cycle 3 to 4 times. Then we go into reverse by inhaling and moving the arms away from the pelvis in a semi-circle just above the floor towards the head, and with the exhalation we move the arms from back to front again towards the pelvis. We also repeat this cycle 3 to 4 times.
Pro Tip From Maria
If you feel that you are not in control of the pelvis during the movement, bend your legs and place your feet hip-width apart.
Video with the brief explanation of the Pilates exercise Arm Circles
Most common errors
The movement is not based on breathing, but is performed without conscious control.
The rib arch lifts off the mat.
The pelvis swings uncontrollably.
Assistance
What can you do if the exercise is too difficult?
If you feel that you are not in control of the pelvis during the movement, bend your legs and place your feet hip-width apart.
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