Day 2 · Awaken
Upper Body Activation
Today’s session: 5 moves
Arm Circles
10 each directionStand tall with your feet hip-width apart and arms extended out to the sides at shoulder height, palms facing down. Draw small circles forward with both arms simultaneously, keeping your shoulders relaxed and away from your ears. Breathe naturally. After 10 forward circles, reverse the direction for 10 circles. Focus on engaging your upper back muscles to keep your arms lifted. Your core stays gently active to prevent swaying. If your shoulders start to feel warm and alive, that is your muscles waking up. Keep the circles controlled and about the size of a grapefruit.
Prone Y-T-I Raises
6 reps each positionLie face down on your mat with your forehead resting on a folded towel or the mat itself. For the Y position: extend your arms overhead in a V shape (like the letter Y), thumbs pointing up. On your exhale, lift your arms a few inches off the mat, squeezing your shoulder blades together. Hold for 2 seconds, then lower with control. Complete 6 reps. For the T position: extend your arms straight out to the sides, thumbs up. Lift and lower for 6 reps with the same control. For the I position: extend your arms straight alongside your body, palms facing in. Lift and lower for 6 reps. Breathe out as you lift, breathe in as you lower. Keep your neck long and relaxed throughout.
Wall Push-Ups
10 repsStand an arm’s length from a wall with your palms flat against it at shoulder height, slightly wider than shoulder-width. Your feet are together. On your inhale, bend your elbows and lean your body toward the wall in one straight line, keeping your core engaged and your hips in line with your shoulders. Your elbows should angle slightly outward, about 45 degrees from your body. On your exhale, press firmly through your palms to push back to the starting position. Move slowly: 3 counts to lower, 2 counts to press back. Keep your shoulder blades drawing down your back throughout. This builds strength in your chest, shoulders, and triceps without strain.
Scapula Squeezes
10 reps, hold 5 seconds eachSit or stand tall with your arms by your sides. On your exhale, draw your shoulder blades together as if you are trying to hold a pencil between them. Hold this squeeze for 5 seconds while breathing normally. On your inhale, release slowly. Avoid shrugging your shoulders upward. The movement comes from your mid-back, not your neck or upper traps. Keep your chin gently tucked and your ribcage knitted together. This exercise counteracts the forward rounding that comes from sitting at a desk or looking at your phone. Feel the warmth building between your shoulder blades.
Thread the Needle
6 each sideStart on all fours with your wrists under your shoulders and knees under your hips. On your inhale, reach your right arm up toward the ceiling, opening your chest to the right and letting your gaze follow your hand. On your exhale, thread your right arm underneath your left arm, sliding it along the mat until your right shoulder and temple rest on the floor. Feel the stretch through your upper back and the side of your shoulder. Hold for one full breath, then on your next inhale, unwind and open back up. Complete 6 repetitions on the right, then switch to the left. Move slowly and let each rotation open up your thoracic spine a little more.
Pink Pilates Tip
Your arms and shoulders carry so much of your daily tension. Today, as you move through each exercise, imagine releasing the weight of everything you have been holding. Let your upper body open, soften, and remember what it feels like to move without burden.