The Pedipole for Effective Pilates Workouts
An Introduction to the Ped-o-Pul for Upper Body Strength and Posture
May 8, 2009
At first glance, the Pedipole appears to be only a makeshift holder for a pair of arm springs. It consists of a wooden platform just big enough to stand on, a metal pole standing just over six feet high, a crossbar, and the two medium-strength springs with handles.
However, this piece is far from simplistic. While the springs provide an obvious source of resistance for the arms, the flexibility of the upright pole - which can bend and sway slightly when the springs are pulled - makes the Pedipole exercises challenging for balance, core strength, and leg strength.
Availability
Various forms of Pedipole are available from most of the major Pilates equipment manufacturers. Gratz Industries, Peak Pilates, and Balanced Body make poles with the traditional design, varying mainly in spring weight; Balanced Body also sells a Pedipole designed by Ron Fletcher with a kidney-shaped instead of rectangular base. The kidney shape encourages a slightly turned-out Pilates stance when facing away from the pole.
The Pedipole is a relatively inexpensive piece of Pilates apparatus, which makes it an ideal supplemental piece for studios or serious home exercisers.
Exercises
Most exercises are performed from a standing position with heels, spine, and head against the pole. In Arm Circles, the student pulls the springs from just under shoulder height, down to the hips, up in front of the shoulders, and open to the sides. Controlling the springs and the pole challenges abdominals as well as the muscles of the shoulders and arms, especially latissimus dorsi and lower trapezius.
In Centering, the heels are lifted and pressed against the pole, arms stretched out to the sides. The student bends his knees over his toes, sliding down the pole while maintaining tension on the springs. The same exercise can then be performed with arm movements, and on one leg.
For Chest Expansion, the student faces the pole, arms outstretched in front of shoulders, and pulls the springs down and back to open the chest. Balance is a huge challenge as the student tries to keep her body still against the pull of the springs.
Though the Pedipole is little-seen in some studios, it is a useful and versatile piece that challenges beginners and advanced Pilates students alike. While most beginning students can benefit from basic exercises like Centering, there is also a repertoire of advanced balancing moves ideal for dancers, including spectacular stretches. The Pedipole's small footprint makes it easy to fit into a small studio, where it can be pulled out for use, and ideal (though not often seen) for the home.
