THE LADDER BARREL – WHAT IT IS & WHY WE LOVE IT
THE BENEFITS OF THE BARREL
Our modern life makes us spend many hours slumped over computers and office desks. This results in poor postures, backaches, inadequate circulation, and other health concerns. To counter these challenges and keep the spine happy and healthy – we need to move the body in all directions. This is where the Ladder Barrel comes in. The well-rounded surface of the barrel supports healthy spinal movements that we often ignore, such as extension and side-bending. Performing these movements regularly, promotes optimal mobility, flexibility, and strength of the spine. The Ladder Barrel’s broad arc creates a safe and more easily attainable environment to practice extension and side bending for even the most novice Pilates student.
A LITTLE HISTORY
Like the Wunda Chair, the Ladder Barrel is the brainchild of Pilates's inventor, Joseph Pilates, and has seen many dynamic changes since its original design constructed from a wooden barrel! In its most current model, it has become a large and imposing piece of equipment crafted from both leather and wood.
Today the Ladder Barrel is constructed of a wooden ladder with rungs connected to a barrel, which is padded and leather-clad for comfort. The distance between the ladder and the barrel can be adjusted to accommodate for the height of the student. Not only does the apparatus bring a healthy challenge to the spine, but it also helps to achieve supported positions for deep stretching to elongate the body. From beginners to the well-versed exerciser, the Ladder Barrel challenges core stability, spinal strength and overall flexibility for every Pilates enthusiast.
FEATURES:
The Ladder Barrel we utilize in our equipment sessions at Whole Pilates Studio offers:
Five ladder rungs that allow varying degrees of strength and flexibility during exercises.
An adjustable sliding base to accommodate to various heights of the user.
A barrel cover with newly developed leather over a double-layer of padding for comfort, stability, and support.
Environmentally friendly material to reduce exposure to chemical toxins.
HOW DOES THE BARREL WORK?
The barrel’s rounded design helps the spine to move into extension and flexion (to backbend and forward bend) in a supported way. Additionally, the barrel can also be used for side bending exercises that challenge the core and specifically the obliques. The ladder provides a point of stability to the hands or feet while the barrel supports the body during the exercise. Going up or down the ladder provides the student with the adjustments needed to place the body in an ideal alignment for healthy spinal movement. Adjusting positions on the ladder can also increase or decrease the challenge of the exercise. The Ladder Barrel as a whole is regularly used as a way to facilitate deep stretching. For an advanced student, the curve of the barrel provides a surface that can be used to perform dynamic, full-body exercises, that challenge and advance their Pilates practice as well as mind-body connection.
TYPES OF LADDER BARREL EXERCISES
THE SIDE BEND: It is a fantastic oblique exercise. To get started, lay on the padded arc sideways, putting your feet on the ladder rungs with one in front of the other. Lengthen the spine and align the body with your face, shoulders and hips facing the same direction. Hands can extend overhead or be placed behind your head. Lengthen your spine and bend over the arc to a comfortable position, and then lift the spine back up in a peeling motion to return to the original position.
THE SWAN: This move brings much needed extension into the body by laying over the arc face down and feet against the ladder. With arms overhead the body peels up into a comfortable extension, activating the gluts, core, back muscles, shoulder girdle, and so much more. After a brief hold the body peels back to the barrel for a brief moment of rest before repeating again.
SHORT BOX SERIES: These moves are perfect for the more advanced student who’s up for a challenge. This combination of exercises are performed in sitting at the top of the barrel with the feet on the ladder. The challenge is to maintain the integrity of the spine as the upper body goes through a series of movements that develop core strength and improve the body’s overall movement integration.
THE BALLET STRETCH SERIES: This unique series has four stretches that allow the body to experience a stable stretch that opens up the hip joints and elongates the muscles of the thigh and lower leg. The barrel supports the body and allows for a deeper and more effective stretch.