by Janice Dulak, Master Romana¹s Pilates Instructor/Trainer, author of
³Pilates for the Dressage Rider² www.pilatesfordressage.com
Keeping your spine supple is important not only for the health of your
spine, but also for your horse. This month you will learn the Pilates
Mermaid, a side bending of your spine which will help you keep your spine
stretched.
Have fun, and keep me posted on my blog: http://janicedulak.posterous.com/
Remember, as with any exercise program, please be sure you check with your
doctor to be sure it is safe to do so. This exercise may be hard for anyone
with bad knees or a bad shoulder, so be careful!
Step 1: Sit on the floor with your knees bent, on as much on top of the
other, with your legs and feet to the right of your body. Hold your ankles
with your right hand and lift your left arm straight to the ceiling,
slightly in front of your ear.
Step 3: Pulling your stomach in and up, bend to the right, aiming your left
shoulder toward your right knee. Exhale and pull your ribs back more for
more stretch.
Step 4: Return to center. Repeat 3 5 times each side.
Please note that it is essential that your stomach is in and your shoulders
are in front of your hips. If the position is uncomfortable, you may sit in
a chair and instead of holding on to your ankles, hold on to the chair.
See you next month!
Janice Dulak
Master Instructor Trainer, Romana¹s Pilates
Author of ³Pilates for the Dressage Rider²
www.pilatesfordressage.com
³Pilates for the Dressage Rider² www.pilatesfordressage.com
Keeping your spine supple is important not only for the health of your
spine, but also for your horse. This month you will learn the Pilates
Mermaid, a side bending of your spine which will help you keep your spine
stretched.
Have fun, and keep me posted on my blog: http://janicedulak.posterous.com/
Remember, as with any exercise program, please be sure you check with your
doctor to be sure it is safe to do so. This exercise may be hard for anyone
with bad knees or a bad shoulder, so be careful!
Step 1: Sit on the floor with your knees bent, on as much on top of the
other, with your legs and feet to the right of your body. Hold your ankles
with your right hand and lift your left arm straight to the ceiling,
slightly in front of your ear.
Step 3: Pulling your stomach in and up, bend to the right, aiming your left
shoulder toward your right knee. Exhale and pull your ribs back more for
more stretch.
Step 4: Return to center. Repeat 3 5 times each side.
Please note that it is essential that your stomach is in and your shoulders
are in front of your hips. If the position is uncomfortable, you may sit in
a chair and instead of holding on to your ankles, hold on to the chair.
See you next month!
Janice Dulak
Master Instructor Trainer, Romana¹s Pilates
Author of ³Pilates for the Dressage Rider²
www.pilatesfordressage.com
