Pilates Side Scissors Exercise Instructionsset up
Lie on you side with your body lined up along the back of your mat. This just helps you get your body straight. Your top hand can be in front of you for support.
Your back is in a neutral spine position which means you have all 3 natural curves of your spine but none are exaggerated.
Your shoulders and hips are in a line and stacked vertically. Keep them there throughout the exercise.
Have your head down along your outstretched bottom arm with your shoulders away from your ears, or you can prop your head with your hand as shown.
*If you prop your head on your hand, you must keep your shoulders down, scapula engaged in the back, ribs lifted away from the mat, and head straight.
Send energy out the top of your head so that your neck is lengthening away from your ribcage.
Keep your body long and stacked, and bring your legs forward about 6 inches for stability.
Make sure your abs are engaged and you feel a sense of lift -- you want to be long and light in this exercise.
Step 2: Lift and Scissor Legs