Chuan Studio

The Prone Shoulder Press is a great exercise to build upper body strength, especially around the shoulders. The setup of the exercise effectively replicates the movement of a shoulder press often done at the gym, but with a closed chain connection for the arms to focus on good alignment and congruency.

The movement could be done with the elbows kept parallel and pointing to the ground or flared and reaching to the side. Depending on your shoulder mobility and strength, both positions might feel significantly different!

Have you felt the difference?

In the Gyrotonic Hamstring Series, the legs are attached to the tower and go through a series of movements with many similar to the ones found in Pilates on the Reformer and Trapeze Table. Despite the similarities, there are a significant differences!

In Gyrotonic, the legs are allowed to go below the bench. This allows the legs to hip into hip extension, effectively working the muscles in a bigger range of motion!

Have you tried the Hamstring Series before?

The Rolldown Series on the Trapeze Table is a great exercise for spine articulation. Nevertheless, the arm position on the dowel might influence how the movement is felt and done.

An overgrip encourages a slightly more internally rotated alignment which is congruent with spine flexion but might lead to excessive shoulder elevation if not careful.

An undergrip encourages external rotation and better activation of the lats but might affect the connection of the arms to the body and overall fluidity of the movement

Which arm position do you prefer?

The Leaning Ski Jump on the CoreAlign is a fantastic exercise to challenge your core strength and stability as you slide the carts out into a plank position.

In addition to core and pelvic stability, good shoulder strength and mobility are also needed to maintain the alignment of the body.

A great conditioning exercise for athletes and dancers alike!

The Arm Series Facing Front is a great exercise that can be done in various positions depending on the focus of the exercise.

In a low kneeling position, emphasis can be placed on building strength and control the upper extremities.

In a high kneeling positions, the center of gravity is higher and more focus is needed on maintaining balance and stability throughout the exercise.

Have you tried both variations?

The Sidelying exercise is an extremely beneficial exercise used to strengthen the lateral slings of the body.

Depending on the emphasis and level of the person, the exercise can be done in a sidelying position or a supported position.

While both work the sides of the body, a sidelying position will allow for more emphasis on alignment and balance while a supported, weight-bearing position will allow for more emphasis on scapular and pelvic stability and control throughout the exercise!

Which do you find more challenging?

Our Founding Instructor, Danny, demonstrates the Dolphin exercise on the Trapeze Table.

The exercise is testament of a clear understanding of the fundamental principles of Pilates, requiring full body integration and coordination to create a smooth and seamless movement through the body.

Have you tried the Dolphin before?

The Standing Hip Stretch is a fantastic exercise that strengthens the glutes and hamstrings while also stretching the hip flexors.

The exercise can be done with the back leg lengthened or with the knee kept on the carriage. Both are great options but target the hip flexors in slightly different ways.

Do you prefer the exercise with the leg straight or bent?

The Side Sit Up on the Ladder Barrel is an easily accessible exercise to train the lateral line of the body. Two possible arm positions include overhead and hands behind the head.

An overhead arm position during the exercise increases the lever length and challenge to the exercise.

Keeping the hands behind the head provides additional feedback to keep the head in alignment although it might not be a comfortable position for individuals with tight shoulders.

Which arm position would you prefer?