Movement · Pilates for Beginners
Chest Opener
Starting position
Lie on your side. Spine and pelvis are neutral. Arms reaching forward at shoulder height, palms together, legs stacked and knees bent at 90° angle. Maintain length in the spine, to support the rotation of the upper torso.
Hold 30–45 sec
Breath, Slow, relaxed breathing
How to do it
Inhale: Reach the top arm up toward the ceiling.
Exhale: Gently rotate the upper spine, as you reach the arm back enough to feel a relaxing stretch. Relax there for a full breath; inhale, exhale.
Inhale: Reach the arm back up toward the ceiling.
Exhale: Return arm back to start position.
Do 3 repetitions, and then switch sides
Be mindful
- Try not to sink into the waste line, when lying on your side. Lengthen the spine and engage the oblique muscles to lift the waste line up, keeping the spine and pelvis neutral. This action will also connect the ribs properly.
- Ribs remain down and relaxed during this exercise, trying not to have them poke up, losing the abdominal connection.