Pilates exercises explained
The Mermaid
The Pilates exercise "Mermaid" brings the spine into a lateral flexion and thereby also opens the lateral rib arches. We perform an important lateral stretch that the spine so often misses in everyday life.
In addition, we relieve tension in the intercostal muscles and thus deepen our breathing in a very natural way.
The exercise prepares us for Side Bend Prep and Side Bend and is generally an important basic exercise for further complex exercises, in which the body dynamically stabilizes in the support position.
Exercise description
Inhaling we raise the arms horizontally to the side. Exhaling we bend the upper body towards the bent knee and let the hand sink into the mat with light pressure. Inhaling we open the flank.
With the exhalation we lift the upper body back to the starting position.
Inhaling we again build up a basic activation and with the exhalation we bend the upper body in the other direction, embrace the bent lower leg with the hand and gently pull into the side bend with the next inhalation, without losing the grip on the ground via the buttocks.
With the inhalation straighten up again and repeat.
We repeat the exercise 3 times per side.
To open the flanks even more, we stay in the lateral tilt for a few breaths.
Another variation is to open the flanks on a 3-dimensional plane (Mermaid 3d) by bending the upper body further forward over the side and straightening it over the other side or middle.
Frequently asked questions
What if I can sit in the Z seat, but I don't really feel comfortable?
Either take a cushion for support or go into a cross-legged or long seat with legs drawn up.
Pro Tip From Maria
The exercise creates space and promotes suppleness in the chest. Especially people who have difficulty breathing through should repeatedly lean to the side in everyday life and breathe into this tilt several times.
Tightening the side bend over letting the ischial tuberosity sink and stretching over the arm guides allows the lateral fascia to tighten even more.
Video with the brief explanation of the Pilates exercise The Mermaid
Most common errors
Collapse at the waist.
Upper body deviates from the lateral line.
Counterbracing of the ischial tuberosities is neglected.
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