Foundations: Spinal Mobility & Strengthening
Quick Intro: Mini Swan
A perfect exercise for people who live a sedentary life! This is one of the remedies (Pilates has many more!) for a stooped posture and hunched shoulders!
What’s it good for?
🌟 Strengthening your shoulders.
🌟 Correcting stooped posture.
A quick “how to”…
Mini Swan
🌟 Draw in your abdominals to protect your lower back and limit the amount of movement there. Keep your pelvis on the mat, but lengthen your tailbone out behind you slightly.
🌟 Lie face down on the mat and reach your hands over your head with your little finger on the mat, palms facing towards each other.
🌟 Slide your shoulder blades down your back (really feel that connection under the shoulder blades) and allow your ribcage to extend off the mat.
🌟 Inhale as your lift up to extend the stretch.
Hints & Tips:
🌟 Focus on the shoulders and getting maximum movement in the upper spine.
🌟 Begin by sliding your shoulder blades down your spine: imagine putting them into your jeans’ pockets.
🌟 Keep your head in line with the rest of your spine.
🌟 Imagine watching a marble roll away from you as you elevate your torso.
Any Questions?
Ask away – I love to help! Click here for the Contact Page 🙂 – or leave a comment at the bottom of the post – see you there…
