Pilates Posture Exercises to Help You Stand Taller.
This Pilates & Movement video from Body Harmonics' Margot McKinnon is designed to help you develop the support you need to align your body for pain-free posture and movement.
Step 1: Place your back onto your Pilates or yoga mat and put your arms up over your chest with your hands together. Start to draw a sideways figure 8 in the air with your hands and arms, feeling a shift side to side - almost like there's more pressure on one side of the ribs and then on the other. Repeat a few times side to side then come back to the middle and put your hands to your side.
Step 2: Open your arms into a wide “A-Frame” and put your legs and feet together.Tip your knees over to one side, using your abdominal muscles to bring your legs back to centre before tipping your knees to the other side. Even if you don’t feel your abdominals doing the work imagine the abdominals pulling your leg back. Repeat several times.
Step 3: Turn over onto the side of your side hip, legs bent, body side-lying. Put your other hand around your ribs as if you are pushing your ribs up to the ceiling. Feel your side waist work. Do a few times and repeat on the other side.
Step 4: Turn over onto your other hip, legs bent, lying down on your side. Dip your knee forward and back using your side bum muscles. Repeat several times and then do the exercise on the other side.
Step 5: Turn over onto your opposite hip again, legs bent. Lean on your forearm, elbow under your shoulder. Press your knees down and lift your hips up reaching your free arm to the ceiling. Repeat several times. Repeat on the other side.
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