Pilates for Beginners: Core Pilates Exercises and Easy Sequences to Practice at Home by Corp Katherine & Corp Kimberly

Author:Corp, Katherine & Corp, Kimberly [Corp, Katherine]
Language: eng
Format: epub
Publisher: Althea Press
Published: 2018-11-12T16:00:00+00:00

DO: Keep your wings down and tension out of your neck.

DO: Keep your belly button to the spine throughout the movement.

DON’T: Let your shoulders lift or round forward.

DON’T: Lift your thighs off the mat.

MERMAID STRETCH

This stretch increases the flexibility of the spine in side bending, and increases the space between your ribs to bring a feeling of expansive breath.

FOCUS: Increase your range of motion by side bending the spine without bending forward or rotating.

REPETITIONS: 3 to 5 on each side

VISUALIZATION: Picture how a geyser or a water fountain shoots up before arching over; envision this while side bending.

PRECAUTIONS: If you’ve been advised to avoid side bending due to spinal issues (herniated discs, injury, etc.), then work only in a pain-free range of motion or skip the exercise.

1 . Sit on top of your sit bones with your knees bent and feet flat on the floor, pelvis and spine neutral. Keeping the spine neutral (although the pelvis will shift), swing your legs to the right to bring the heels of both feet to the outside of your right hip. Your left heel will be closest to the right hip, with the right heel just outside of the left foot. Keep your weight mainly on the left hip; however, try to reach the right sit bone to the floor. Make sure your spine is as straight as possible, the abdominal muscles are pulled in and up, and your wings are down. Place your right hand on your right ankle and lift your left arm overhead. This is the start position for performing the mermaid stretch to the right. (Reverse these directions for the left side.)

2 . Take a deep inhale, then reach up farther through the left arm and lengthen your spine.

3 . While exhaling smoothly, engage your abdominal muscles and side bend to the right, keeping your left arm by your left ear and reaching your fingertips toward the opposite wall.

4 . Inhale deeply and stay in the stretch, reaching farther and expanding the ribs on the left side.

5 . Exhale fully and return to the start position.

6 . Swing the legs around to repeat on the other side.

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