- This is a great exercise for stretching out the side of the body and opening up between the ribs.
- Strengthens Abdominals, Obliques, Shoulder Stabilising muscles and Hip muscles.
- Helps to improve balance and coordination.
Start sitting on one hip with your knees bent, legs on top of each other.
Supporting arm in line with the front of your hip (use your elbow if you have issues with your hand/wrist).
Other arm resting on your legs, palm up.
Take a breath in to begin.
As you breathe out, slowly lift your hip off the mat, keeping your bottom knee on the mat. Reach your top arm up towards the side of your head.
Breathe in to hold and stretch out.
As you breathe out, slowly lower back down.
Engage your Glutes & Abdominals to control the lift.
Try to keep your ribs flat against your body.
Concentrate on bending to the side and avoid rolling forward or backwards.
Keep the eye line looking to the side rather than down at the mat
If you have any issues or injuries to your hand, arm, elbow, shoulder or neck do not perform this exercise.
If you’re new to pilates or any other form or exercise or are injured, ill or elderly please consult your doctor before starting a new exercise regime.