A Simple Great Stretch for Your Back!

A Simple Great Stretch for Your Back!

The Mermaid mat exercise is a simple stretch for the sides of the back. This is a great stretch after you have been sitting for a long time, hunched over, at  your desk,  for hours.

This video has not been modified for injury or chronic pain issues. Please talk to your doctor before beginning any exercise routine.

We're going to do mermaid which is to stretch out the sides of our back. If you have any acute pain in your back or spine, you may want to pass on this.

You could either start in cheerleader pose or you can you start in the fourth position. Sometimes the fourth position is a little intense on the hips or on the knees. If that's the case, go back to the other one.

You're going to start with your arms in the T-position. Hips are square towards the front. You're going to start with an inhale and on the inhale, you're going to lean over to the right. Bring that left arm up up and over, coming onto that right forearm and then exhale, reach. Think about the hip dropping towards the floor and reaching that arm long. Sitting up, coming back to center.

Then exhale over to your left and hold onto that left shin right below the knee. Inhale back to the T.

Repeat the same side until you feel you have improved your range of motion and the switch to the other side. It may be that one side is higher than the other, so make sure you pay attention to the quality of the movement, no the quantity.

Let me know if you have something in particular you want me to address. I take requests! What do you want me to show you? What's been bugging you lately? Do you want help with something specific? I want to know what you are looking for.

Stayed tuned for the next post!  We will see what I have in store for you then.

Email me at pilates@thebodygallery.com for more information. I'm happy to help.
Until next time, enjoy life, have fun, and make it a great day.

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Looking for a more comprehensive approach to feeling better? With the Vital 7 ™ Video Series, you will receive access to hundreds of custom Pilates exercises and stretches taught by Cassidy that are designed to improve your body at home, at the office or on-the-go. No matter what type of fitness routine you're into—this series is designed to help you build safe movement patterns so you'll be less likely to get hurt during a workout or any other day-to-day activity that can be strenuous on the body. It’s about moving methodically, smartly, and with awareness, not quickly.

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9 Responses

  1. Awesome! Tried it right away and found some very tight areas – particularly along my left side. Love this! Thank you for sharing. 🙂

    • Cassidy

      Thanks Kathy! I’m happy you love it!

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    • Cassidy


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      Of course you may share, thanks for asking! Have a great day!

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