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Pilates Exercise Photos & Instructions - Swim
Stretch
Pilates Exercise Instructions:
Lie on stomach, arms straight overhead, shoulder width apart,
legs straight slightly apart and turned out. Lift chest, head, arms
and legs off floor, head stays lined up with upper back, chest and
head lift at the same time, contract upper back muscles to lift
while pressing hips and pubic bone into floor, do not bend at low
back. Lower chest, head, arms, and legs down to floor. Stretch entire
body in it’s length, before lifting up to keep space between
vertebra. Keep length while lifting up and lowering down to mat.
Keep shoulders wide pulled away from ears, goal is to increase flexibility
in upper spine while lower spine and pelvis are supported. Repeat
6x.
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