| MERMAID STRETCH |
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| “Mermaid Stretch” stretches the sides of the spine and opens the rib cage. Try this exercise 3-5x a week for 3-10 repetitions and you’ll feel the difference in no time! |
| Set Up: small area on the floor on carpet or a mat. BEGINNER: ***sit criss-cross ***extend your right arm toward the ceiling by your right ear and grab your left knee with your left hand ***inhale to lift up out of the side body while reaching your right arm over to the left bending at the waist ***exhale as you return to the center making “T” arms (not shown) ***inhale as you place your right forearm on the mat while reaching your left arm up by your left ear bending to the right side ***exhale return to center with “T” arms ***repeat 3+ times ***switch legs to the other side and repeat INTERMEDIATE: ***sit up on your right hip with your legs in a “Z” formation ***extend your right arm toward the ceiling by your right ear and grab your left ankle with your left hand ***repeat exercise as above ADVANCED: ***sit up on your right hip & stack your legs in a bent knee position and grab your left ankle with your left hand ***repeat exercise as above PRO TIP: Lengthen the rib cage as you bend up & over an imaginary ball at your waistline. Keep opposite hip glued to the mat. . . . If you have any questions, please reach out to us at 972.576.7337 or https://reformandride.com/contact/ |
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Reform and ride pilates 