Chest Lift · Arm Reach | Mat Pilates in 3D
Lift the head and shoulders a little and reach the fingertips towards the knees.
Preparation
Lie on your back with bent knees, feet hip-width apart and arms by the sides. Leave room at the front of the neck.
Use a non-slip mat and enough space. Review the method you learned from your instructor.
Four movement phases
1. Set up
Lie on your back with bent knees, feet hip-width apart and arms by the sides. Leave room at the front of the neck.
Breathing example: Inhale
2. Movement
Lift the head and shoulders a little and reach the fingertips towards the knees.
Breathing example: Exhale
3. Observe
Keep the feet and pelvis supported and check that the shoulders are not rising towards the ears.
Breathing example: Keep breathing
4. Complete the cycle
Return the upper back, shoulders and head slowly to the mat.
Breathing example: Inhale
Observation points
Keep the feet and pelvis supported and check that the shoulders are not rising towards the ears.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. Professional review is pending.