- Opens up and stretches the chest and arms.
- Improves spinal rotation.
- Good warm-up exercise.
- Strengthens abdominal muscles as they control the rotation.
Start lying on your side with your hips and knees bent and arms extended out in front, palms together.
Take a breath in as you slowly reach your top arm towards the ceiling.
As you breathe out, allow your arm to drop behind rotating your upper torso.
Breathe in and hold the position.
As you breathe out, slowly return your arm back and put the palms together again.
Keep your knees together and legs down on the mat as you rotate.
Engage your abdominal muscles to rotate the torso back.
Keep your head down on the mat or on a cushion/block to avoid straining your neck.
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.