Foundational Techniques on the Pilates Small Arm Chair
In the Classical Pilates system developed by Joseph Pilates, every piece of apparatus serves a specific and intentional purpose. The Small Arm Chair, sometimes overlooked for its simplicity, is no exception. Designed by Joseph Pilates himself, this chair was originally used in his New York studio and remains a cornerstone of upper body and postural training in the Classical Pilates Method today.
Though modest in appearance, the Small Arm Chair is deeply effective. It offers practitioners a rare opportunity to work against spring resistance while seated upright, encouraging vertical alignment, spinal lift, and shoulder stabilization. Its ability to reveal imbalances and refine movement patterns makes it a favorite among Classical teachers.
At its core, the Small Arm Chair helps us return to foundational principles: control, breathing, precision, and flow. As taught by First Generation instructors like Romana Kryzanowska, the exercises performed on this apparatus are not simply about building strength, they’re about organizing the body in space and restoring function through correct movement.
Let’s take a deeper look at several foundational movements on the Small Arm Chair. These exercises, while subtle in appearance, carry immense value when practiced with precision. With careful attention to form and rhythm, they help reinforce ideal alignment and restore functional strength within the Pilates method.
Chest Expansion: A Classic Pilates Essential
Chest expansion is a foundational exercise in Classical Pilates, designed to strengthen the upper back, shoulders, and arms. It emphasizes spinal extension and postural alignment while reinforcing the connection between the breath and movement, improving overall posture and shoulder stability. Practicing this movement regularly helps improve posture, shoulder stability, and upper body strength.
Sitting tall on the Small Arm Chair with feet flat and hip-width apart, the practitioner holds the handles with arms extended forward at shoulder height, palms facing down. On the exhale, the arms press down and slightly back, drawing the shoulder blades together without collapsing the chest. Inhale to return with control, maintaining the lift of the spine throughout. The movement should feel grounded and supported, with the core engaged and the shoulders relaxed. When practiced with precision, this exercise awakens the postural muscles responsible for upright carriage and develops strength in the pulling muscles—supporting daily tasks like carrying bags or opening doors with efficiency and ease.
Boxing on the Pilates Arm Chair
Boxing on the Small Arm Chair is a dynamic Classical Pilates upper-body exercise that promotes shoulder stability, spinal lift, and deep core engagement. It requires the practitioner to engage the core and maintain a stable spine while executing controlled, powerful arm movements.
Seated upright with feet grounded and hips aligned, the practitioner begins with arms bent at 90 degrees, elbows in line with the torso, and fists held in front of the shoulders. Maintaining a lifted posture and stable base, the arms alternately punch forward in a controlled rhythm—extending fully without locking the elbows, then returning with precision. Each punch is initiated from the back, not just the arm, encouraging connection from the shoulder girdle into the trunk. The spine remains tall and buoyant, resisting any rotational collapse. This exercise enhances coordination, builds balanced strength across both sides of the body, and translates into functional actions that require stability through opposition—like reaching, pushing, or navigating uneven terrain with ease.
The Boxing Roots of Classical Pilates
A Brief History to Joseph Pilates
Joseph Pilates, born in Germany in 1883, was not only the creator of the Contrology system (what we now call Pilates), but also an accomplished athlete with a strong background in boxing, wrestling, and gymnastics.
During his early years in England—where he was interned during World War I—it has been reported that Pilates refined his method by training fellow internees, incorporating boxing-inspired movements to keep them active, healthy, and resilient. When he later emigrated to the United States in 1926, he brought with him this unique fusion of martial athleticism and mindful movement, establishing his first studio in New York City.
One notable supporter during this time was Nat Fleischer, the legendary founder of The Ring magazine. Fleischer helped Pilates set up his studio just blocks from Madison Square Garden, at the heart of America’s boxing culture. Pilates’ method quickly gained recognition among professional boxers, martial artists, and performers, who saw clear benefits in using his system to develop core strength, improve balance, and prevent injuries.
Why Boxers Trained with Joseph Pilates
Boxers were drawn to Pilates' method for several key reasons:
- It built core-powered movement, essential for balance and controlled punching
- It strengthened the shoulder girdle and spine, helping reduce the risk of injury
- It enhanced breath control, boosting stamina in the ring
- It promoted mind-body awareness, improving focus and performance under pressure
How the Small Arm Chair Supports Targeted Strength and Stability
While boxers naturally use the full range of upper-body motion—including shoulders, hips, and core—the Arm Chair (also known as the Baby Chair) in Pilates is designed to isolate and strengthen specific muscle groups.
When performing Boxing on the Arm Chair, the emphasis shifts to precision:
- The shoulders remain grounded against the chair, encouraging shoulder blade stabilization
- The movement isolates arm extension and core engagement, rather than relying on momentum
- By minimizing compensations, this exercise helps correct imbalances and develop functional shoulder stability
Though it may look simple, boxing on the Small Arm Chair is often more challenging than expected—it demands control, alignment, and focus, offering a targeted workout with powerful full-body benefits.
Shaving: Simple, Precise, Powerful Pilates Exercise
Shaving targets the shoulders, triceps, and upper back while emphasizing controlled movement and joint mobility. This exercise trains the arms to move smoothly overhead, promoting a long, lifted spine and efficient shoulder function without straining the neck.
Seated tall on the Small Arm Chair, the practitioner begins with the fingertips interlaced and placed lightly behind the head, elbows pointing slightly forward. On the exhale, the arms extend upward in a smooth arc, maintaining connection through the midline and keeping the elbows close to the ears. Inhale to bend the elbows and return with control, keeping the spine lifted and the ribcage gently knit together.
As Chris Robinson reminds us, “Reach away, come up, and then I can shave... Can I keep my sternum up? It’s easy to collapse like this and still do the work—but I’ve got to keep it and lengthen up.” That vertical lift is key. The back must stay anchored and upright without arching or shifting forward.
Mejo Wiggins emphasizes maintaining the low back connection and C-curve throughout: “For the shave exercise, your lumbar spine is on the chair. Keep a C-curve in the chair. Lift through your powerhouse and CURL. Your low back should remain at the chair. Now, scoop your center and RELEASE. Takes ‘shaving’ to a whole new level! We’re creating that resistance in the body.”
Shaving builds strength for overhead movement, enhances scapular control, and reinforces postural awareness—skills that translate directly into daily actions like reaching overhead or maintaining upright carriage during long hours at a desk or on the go.
Gratz Small Arm Chair in Action
Thank you to our Gratz community who continue to share their practices on the Small Arm Chair! These demonstrations provide valuable insight and inspiration for others in the Classical Pilates Community.
Honoring Precision Through Simplicity on the Pilates Small Arm Chair
The Gratz Small Arm Chair reminds us of that great strength and transformation often come through simplicity and control. Each movement, though subtle, demands precision, focus, and a deep understanding of alignment. As Joseph Pilates emphasized, "Contrology is complete coordination of body, mind, and spirit." The Small Arm Chair embodies that philosophy by refining the foundational mechanics that support not only more advanced exercises, but also healthy, functional movement in everyday life.
Whether you're a seasoned instructor or a student looking to deepen your understanding, revisiting the basics on this powerful apparatus can reveal new layers of strength, stability, and postural awareness. By mastering the techniques on the Small Arm Chair, we return to the roots of the method and elevate the quality of every movement that follows.