YMCAfit: STOTT PILATES Exercise of The Month 2: Arm Spring Standing Punches on the Cadillac

Arm Spring Standing Punches with Torso Rotation on the Cadillac
This month we demonstrate the arm springs standing with punches and torso rotation on the Cadillac which challenges the stability of the whole body.
Focus
-take torso forward into lean by allowing ankle joint to dorsiflex
-dynamically stabilise pelvis as you rotate
-keep shoulder girdle open and scapulae stabilised
-maintain stabilisation of humeri with shoulder, elbow and wrist in line
-stabilise scapulae
-maintain neutral pelvis using gluteus maximus, hamstrings and abdominals
-keep wrists as long as possible without 'breaking'
Target
-transverse abdominis
-pelvic floor
-obliques
-erector spinae
-gluteus maximus
-hamstrings
-triceps
-anterior deltoid
-pectoralis major
-scapular stabilisers
-serratus anterior
Start position
Standing with pelvis and spine neutral, with whole body leaning away from Cadillac. Feet hip-distance apart, legs straight. Holding handles in fists, palms facing down. Hands directly in front of and close to shoulders, elbows flexed and lifted out to sides slightly lower than shoulder level. Scapulae stabilised.
Movement
Inhale; to prepare.
Exhale; maintain scapular stability, rotate torso slightly away from arm as elbow extends to push fists directly forward.
Inhale; keep scapulae stabilised, rotate torso and flex elbow to return to starting position.
Complete 8-10 repetitions on each side, alternating.
To book a STOTT PILATES instructor course go to: www.ymcafit.org.uk/
To book STOTT PILATES classes at Central YMCA Club go to: www.ymcaclub.co.uk/