The Pilates Bean Bag Roll-up Device

Joseph Pilates was undoubtedly an inventor and a genius! He was definitely at least 50 years ahead of his time as so many people say. How did he know to create a piece of equipment to alleviate stressed out wrists, fingers, elbows and the upper body from hand-held devices and everyday living? This simple piece of equipment is fantastic for targeting those issues from carpal tunnel syndrome, arthritic fingers, tennis elbow to frozen shoulder.
Instructions on how to use the Bean Bag Roll-up Device

1. Stand in Pilates stance, heels pressed together, toes pointing slightly outward or parallel with big toe knuckles together, depending on the needs of your client.

2. Stand tall, lengthening through the spine, focusing on each body segment being lifted and correctly placed over the one below.

3. Roll up the bag so it hangs just below the dowel. Hold the dowel in both hands straight out in front of you at shoulder height. Do not lock your elbows. Relax through the shoulders having a sense of the arms originating from the mid back.

4. Open the fingers of one hand, and point them toward the ceiling, wrist flexed backward as far as you can. The opposite hand grasps the dowel, fingers wrapped around it, wrist fully extended with knuckles facing the floor.

5. Slowly unwind the bag toward the floor, alternating the hand grasp between (a) open fingers pointing upward with flexed wrist and (b) grasped hand reaching downward in full wrist extension. Maximize the full flexion and extension of each wrist, and maintain good whole-body form from head to toe. Don’t forget to breathe fully in and out.

6. Once your bag reaches the floor, reverse the process and rewind back to the start position. Maintain full wrist flexion and extension on each move, and also maintain the correct body stance.

Note: If the exercise is too difficult, reduce the starting weight, and/or limit the length of the cord, so you unwind and rewind over a smaller distance. Concentrate on perfect whole-body form.

To increase the challenge, stand on a stair or a stool so you have to unwind and rewind over a greater distance. Begin with one full repetition, and then gradually add more weight. Work up to three full repetitions over time.