This week, I offer you one of my favorite pilates exercises to improve your posture, reduce neck tension and open your shoulders: breaststroke preparation. No pool required, all you need is a mat!
PHOTO MARCO CAMPANOZZI, THE PRESS
Inhale through your nose and roll your shoulders back, turning your palms towards your thighs. Turn your head so that your nose touches the mat and try to contract your abs slightly to maintain abdominal support.
PHOTO MARCO CAMPANOZZI, THE PRESS
Exhale through your mouth and lift your head, shoulders, and chest off the mat. Make sure to stretch your fingers toward your toes to properly activate the armpit muscles.
PHOTO MARCO CAMPANOZZI, THE PRESS
Inhale through your nose and open your arms 45 degrees, turning your palms toward the floor. Make sure to lightly contract your abs to protect your lower back.
PHOTO MARCO CAMPANOZZI, THE PRESS
Exhale through your mouth and close your arms alongside your body. Imagine squeezing oranges under your armpits to make juice to keep your armpit muscles active!
PHOTO MARCO CAMPANOZZI, THE PRESS
Inhale through your nose and hold the position. Try to lie down, from your head to your toes, and keep your shoulders rolled back.
PHOTO MARCO CAMPANOZZI, THE PRESS
Exhale through your mouth and return to the starting position with your left ear on the mat and your arms relaxed at either side of your body. Repeat the exercise five times. Note that when you practice pilates on a daily basis, your postural muscles develop, so you no longer need to think about your posture. The work is done alone!