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Pre-Pilates: Shoulder Mobility & Stability – Sternum Drop

Foundations: Title

Quick Intro:ย  Sternum Drops

A light strengthening and a mobilisation exercise of the shoulders and upper back.ย  It’s also a progressions to to get to a plank position – important for many other Pilates exercises such as Long Stretch, Leg Pull Front, Leg Pull, The Push Up, Hanging etc.

It’s also the basic set up for Learning Handstands and Headstands.

What’s it good for? โ 

๐ŸŒŸ The object here is to strengthen the serratus anterior, rhomboids and other upper back & shoulder muscles.
๐ŸŒŸ It also serves to mobilise the shoulder blade / ribcage connection.



A quick “how to”…

Sternum Drops

๐ŸŒŸ In Four Point Kneeling position, draw in your abdominals to stabilise your pelvis as is Pregnant Cat (here).
๐ŸŒŸ Drop your breastbone (sternum) down towards the mat.
๐ŸŒŸ Then lift up your sternum as high as you can away from the floor, towards the ceiling.


Hints & Tips:

๐ŸŒŸ Imagine you have a suitcase handle in your upper back and it is being lifted towards the ceiling.
๐ŸŒŸ To keep the movement in your shoulders, maintain straight elbows.
๐ŸŒŸ If you’d like more of a challenge on your way] to learning a plank have a look at Sternum Drops and Knees Off (here).


Any Questions?

Ask away – I love to help!ย  Click here for the Contact Page ๐Ÿ™‚ – or leave a comment at the bottom of the post – see you there…

Miguel ๐Ÿ™‚

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