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Pilates Exercise Photos & Instructions - Swan
Pilates Exercise Instructions:
Lie on stomach, arms bent at elbows,forearms pressed down at
sides of shoulders onto mat, face down can put small rolled up towel,
under forehead, legs straight slightly apart and turned out, lift
chest off floor, head stays lined up with upper back, chest and
head lift at the same time, press forearms into floor for support,
contract upper back muscles to lift while pressing hips and pubic
bone into floor, do not bend at low back, lower chest down to floor,
as chest lowers lift legs slightly off mat to create a rocking motion.
keep shoulders wide pulled away from ears, goal is to increase flexibility
in upper spine with support from lower spine and pelvis. Goal is
to stabilize pelvis while rocking arch extension in spine. Repeat
6x.
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