Pilates Exercise of the Month: Swimming
Benefit: Swimming stretches and strengthens the muscles along your spine.
Starting Position: Lie on your stomach, arms extend overhead, palms down. Sqeeze the backs of legs together, slightly turn feet outward (Pilates stance, laterally rotated).
- Inhale, pull navel up into your spine, lift your head; then your right arm and left leg off the mat.
- Switch arms and legs by lifting your left arm and right leg. Without shifting your body weight; flutter the arms and legs in a swimming motion.
- Inhale for 5 counts and exhale for 5 counts. Feel that you are stretching in opposition, fingers and toes reaching for opposite ends of the room.
- Complete 3-5 sets of 5 inhalations/exhalations each. To end and stretch your lower back, sit back on your heels in child’s pose.
Head to Toe Checklist:
- Work the arms directly in front of you and in line with your shoulders.
- The legs should flutter close to each other and in line with your torso.
- Swim briskly; avoid rocking from side to side.
- Keep arms and legs as straight as possible without letting them touch the mat.
Visualization:
Move rapidly and keep your head up as though you were actually in water.
Progression:
Speed up swimming action of arms and legs, 2 movements per count. This challenges coordination and torso stability.
exercise, instruction, Pilates, Seattle Athletic Club, studio
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