Pilates Exercise Instructions:
Lie on stomach arms at sides palms down, legs slightly apart and turned outward. pull abdominals in, away from floor. Forehead resting on mat or use a small rolled up towel, lift chest off mat (no bending at neck) using upper back muscles along spine, keep face looking down at mat. goal is to move upper back without using lower back muscles. shoulder blades glide down back toward feet with width between them. hold up for 2-3 seconds. Lower down with out letting low back and pelvis relax. repeat 6x can also do this with arms bent on either side of head, palms and forearms down. can use hands to help push chest up. Inhale and exhale to prepare, then lift chest on inhale, feel width in ribcage while doing so. lower down on the exhale. When finished with repetitions push chest up and sit back on heels with head down on mat, arms overhead, for a resting position.