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.