Pilates exercises explained
Side Bend Prep
In the Side Bend Prep exercise, we bring our spine into lateral flexion, which means we bend the spine to the side, forming an arch. This strengthens the entire lower side of the body while opening and stretching the upper side. In addition, this exercise promotes flexibility and prepares us for the next higher level "Side Bend" before.
Preparatory for this exercise is the exercise "The Mermaid".
Exercise description
Sitting on one buttock, the bent, erect, front leg hooks the heel into the angle of the foot of the bent lower leg. The supporting hand lies flat on the mat some distance from the hip, fingertips pointing away from the body. The free hand rests on the knee.
With the inhalation we shift the weight to the supporting hand and push the free hand towards the ceiling. With the exhalation we press the feet into the mat, lift the pelvis and bend the spine in an arc to the side. The arm continues over the head. In this position we inhale deeply and come back to the mat with the exhalation.
We repeat this exercise 3 to 6 times per side.
Frequently asked questions
What to do for wrist pain?
Move the hand a little further away so that the angle in the wrist increases slightly.
Pro Tip From Maria
Before you push yourself off the floor, feel again into the shoulder blade to see if it is also "folded" towards the ribcage.
Imagine a ribbon wrapping around your waist and pulling you up.
Rely less on your arm strength, rather get the initial impetus of the movement from your core.
Video with the brief explanation of the Pilates exercise Side Bend Prep
Most common errors
Shoulder stability is lost.
The slope at the waist is too sharp.
Assistance
What can you do if the exercise is too difficult?
Again and again with the exercise "The Mermaid" and only then go into full motion.
Learn Pilates Online.
How?
How the online Pilates course works
