Day 9 · Rise, Strengthen & Lengthen
Posture Reset
Today’s session: 5 moves
Wall Angel
10 repsStand with your back against a wall, feet a few inches away. Press your lower back, shoulders, and head into the wall. Raise your arms into a goal-post position against the wall. Slowly slide them up overhead, keeping contact with the wall. Slide back down. If your arms come off the wall, make the range smaller.
Spine Stretch Forward
8 repsSit tall with legs extended wider than hip-width, feet flexed. Arms reaching forward at shoulder height. Exhale and round forward, peeling your spine one vertebra at a time. Reach past your toes. Inhale and stack back up to tall sitting. Think of scooping your belly back as you curl forward.
Swimming Prep
10 reps each sideLie face down, arms extended overhead, legs long. Exhale and lift your right arm and left leg an inch off the floor. Hold for 3 seconds. Lower with control. Switch sides. Keep your gaze down to protect your neck. Your belly stays gently lifted away from the mat.
Shoulder Bridge
8 repsLie on your back, knees bent, feet flat. Exhale and peel your hips up into a bridge. Hold at the top. Inhale here. Exhale and lower down one vertebra at a time, starting from your upper back and finishing with your tailbone. Feel each segment of your spine make contact with the mat. Slow is the goal.
Seated Twist
8 each sideSit tall, legs crossed or extended. Arms open wide in a T shape. Exhale and rotate your torso to the right, keeping your hips facing forward. Inhale to center. Exhale to the left. Grow taller with each inhale. Rotate further with each exhale. Your head follows your spine naturally.
Pink Pilates Tip
I stand taller because I have a strong center.