Thursdays Pilates PLaYDaY!
This weeks exercise is called 'The Scarecrow'. Aimed at improving the strength and mobility in the shoulder blades and upper back.
Lye face down (can rest forehead on a rolled up towel). Have arms resting on the floor with elbows and shoulders at 90 degrees.
Connect your core muscles.
1)Rotate your hands upwards so lifting your forearms but keep your elbows down.
2)Hold for 3 seconds then squeeze the shoulder blades together and lift the arms off the floor and breath in (without losing the 90 degree angles).
3)Slowly lift your chest off the floor as you breath out
Make sure the lower back doesn't move (keep the core muscles connected)
Slowly lower back down to start position and repeat 8 times
Note: Ensure you are facing downwards the while time so not to strain your neck
Lye face down (can rest forehead on a rolled up towel). Have arms resting on the floor with elbows and shoulders at 90 degrees.
Connect your core muscles.
1)Rotate your hands upwards so lifting your forearms but keep your elbows down.
2)Hold for 3 seconds then squeeze the shoulder blades together and lift the arms off the floor and breath in (without losing the 90 degree angles).
3)Slowly lift your chest off the floor as you breath out
Make sure the lower back doesn't move (keep the core muscles connected)
Slowly lower back down to start position and repeat 8 times
Note: Ensure you are facing downwards the while time so not to strain your neck
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