This month, we’re excited to feature an innovative approach to the Side Arm Series with Melanie Byford-Young, Merrithew® Master Instructor Trainer for the STOTT PILATES® Rehab Program and Co-Founder of Pacific Northwest Pilates, a Merrithew Licensed Training Center in Portland, Oregon. With a background in physiotherapy and over two decades of experience specializing in orthopedics and manual therapy, Melanie brings her deep knowledge of rehabilitation and injury prevention to this versatile and effective exercise. By incorporating the Push-Thru Bar with a diagonally crossed spring, Melanie demonstrates how to optimize the shoulder complex for improved stability and mobility.
This exercise series is ideal for improving shoulder mechanics, refining thoracic alignment and building upper-body strength. Melanie’s detailed approach and practical insights make it a valuable addition for both clients and instructors aiming to bolster their practice.
Who can benefit from this exercise?
This exercise is ideal for:
- Clients recovering from shoulder injuries or managing neck discomfort, as it promotes proper scapular movement and alignment.
- Individuals experiencing grippiness or tension in the lats, teres major, lower pectoral muscles or rhomboids, helping to release overactive muscles while strengthening supporting structures.
- Fitness enthusiasts looking to improve shoulder mobility, posture and upper-body strength.
- Athletes seeking better shoulder stability and alignment, enhancing overall performance and reducing injury risk.
Key benefits of the Side Arm Series:
- Promotes scapular movement for shoulder health:
Ideal for clients experiencing subacromial impingement or neck discomfort, the Side Arm Series promotes proper scapular movement by encouraging upward rotation and posterior tipping of the scapula and clavicle.
- Improves postural control:
By addressing thoracic alignment and focusing on eccentric lengthening of the latissimus dorsi, teres major and external oblique, this exercise helps prevent compensatory movements like excessive thoracic flexion or translation.
- Strengthens the shoulder girdle:
The controlled movements engage the upper, middle and lower trapezius, contributing to improved stability and strength.
- Core engagement:
Like all Pilates exercises, the Side Arm Series encourages full-body integration, with the core playing a pivotal role in maintaining balance and control.
Pro tips from Melanie:
- Focus on scapular movement: Watch for smooth, coordinated upward rotation and avoid compensatory patterns such as thoracic flexion.
- Maintain spinal stability: Ensure the lumbar spine and sacrum remain stable throughout the movement. Additionally, check that the neck is not being pulled either toward or away from the working arm.
- Pair with complementary exercises: Integrate related exercises like:
- Upper, Middle and Lower Trap Strengthener
- Arm Press on Long Box
- Salute
- Progress gradually: Remove the spring for an advanced version, requiring the client to work concentrically to push the bar up while maintaining stability.
Incorporate the Side Arm Series into your sessions this month and experience its profound benefits firsthand. Whether you’re teaching clients or exploring new movements, this exercise is an excellent addition to any routine. Find detailed guidance and more exercises on Merrithew Connect™, our online streaming platform for Pilates professionals and enthusiasts alike.
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