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Learn Mermaid Side Stretch

By , About.com Guide

Updated September 19, 2007

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3 of 3

Up and Over to the Other Side
pilates picture

Pilates Mermaid

by Peter Kramer, courtesy of Kolesar Studios, (c) 2006
  • Your torso lengthens further still as the left arm arcs over head and then down to grasp your left shin.

  • As your right arm travels, your right arm follows.

  • Now your focus is on keeping the right sit bone grounded as the stretch extends up and over toward the left.

  • Reach your right arm as far as you can without losing the integrity of shoulder. Your shoulder is down and the scapula is settled in the back.
Important Notes:

• Stay flat. Do not let your back arch, your ribs pop out, or your shoulder twist inward.
• Keep your shoulders down and your scapula engaged in your back.
• The head moves as an extension of the spine.
• The whole stretch should feel good.

Repeat 2 to 3 times and switch sides.

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