Pilates Advent Calendar Day 23: Willow stretch
Photo by Matt Wilson
Today we will begin a final series of spine stretches with a movement that is a favorite of mine. This stretch provides a movement for the spine that it often doesn’t experience in daily living. As a result, this exercise is a valuable way to help keep the spine mobile. The stretch itself is often called the mermaid in Pilates, but in light of the name of my studio and the fact that this stretch is a favorite of mine, one of my client’s suggested that I change the name. So I bring you today: the willow stretch.
NOTE: If you have ever had a herniated disc or spine surgery, consult with a professional before practicing this exercise.
Starting position: Sitting comfortably in a chair or on the floor.
Exercise: Reach your right arm overhead and bend to the left, inhaling as you bend. Exhale to return center. Then repeat on the other side. As you bend, turn the palm of your top hand to the ceiling and allow that elbow to bend softly to provide more ease for your shoulder. You can imagine that you are sitting between two panes of glass so that the movement goes directly to the side without bending forward or back. It is also helpful to imagine that you are bending around a large ball so your body stays lifted as you bend, rather than feeling collapsed. Complete a total of eight repetitions (four on each side).
Come back tomorrow for the grand finale that will leave you standing tall!
Heather Glidden owns Willow Wellness Studio in downtown Ann Arbor where she teaches Gyrotonic and Pilates and practices massage. She is passionate about helping people to learn more about their bodies. Got a body question? Email her at info@WillowWellnessStudio.com and she will do her best to answer it or find someone who can!