This series will help you master basic exercises as if you were with a personal trainer. Our goal is to acquire the knowledge to perform these movements properly in order to get better results and prevent injuries.
It’s the holiday season. In other words, there are lots of delicious treats and little movement. For many of us (including myself!), This can lead to digestive problems such as bloating and upset stomach. So I like to practice digestive movements — and one of my favorites is the mermaid pose.
This Pilates exercise stretches your hips, spreads your chest and makes breathing easier. Practicing slow, controlled breathing while on the move can also help reduce stress and anxiety and calm the mind.
What does the Pilates mermaid do for the body?
The mermaid pose stretches the diagonal muscles, inner thighs, and shoulders. If you want to increase flexibility in any of these areas, mermaids are a great move to incorporate into your routine. It’s also a good way to prepare yourself for more difficult movements that need to be twisted or bent.
In addition to increasing flexibility, Pilates mermaids can help your breathing. When stress builds up and runs around constantly, our breathing gets shorter and shorter. Mermaids provide us with relief from the stress of life and help us open our chest. It can slow down your breathing and calm your body.
Common mistakes people make when playing Pilates mermaids
If you’ve never taken Pilates before, you may be nervous about the right technique when trying to move at home. That’s a valid concern, but there are ways to avoid common mistakes that beginners often sacrifice.
Most of my clients struggle with posture while performing Pilates mermaid poses. It is important not to bend your back or tilt your neck too much in any direction while you are on the move.
To avoid common mistakes, keep the following tips in mind.
- Keep your back straight. Instead of keeping your spine in a neutral position, do not bend your hips.
- Do not overload your neck or tilt your head in any direction. The neck should extend naturally from the spine.
- Do not stretch too much until the position is uncomfortable. Pilates mermaids should be comfortable and relaxing stretches.
How to do a modified pilates mermaid
If you don’t have much flexibility, you may get nervous with Pilates or yoga stretches. Many of my clients get the impression that if they can’t move to the maximum difficulty, they can’t move at all. However, there are many ways to change your move to suit your level of flexibility and still enjoy the benefits.
To perform a modified Pilates mermaid, follow the same step-by-step procedure, but lean only in the middle of the stretch (or in a comfortable range). You can also keep the planted arm close to your body when leaning sideways for additional support.
How to Run Pilates Mermaid Correctly
If you are ready to perform a complete move, follow these simple steps:
- Sit on your hips with your knees bent and your feet flat on the floor. Fold both feet to the left. Place your right hand on the floor to support it and keep your back straight and upright.
- Lift your left arm straight over your head. Make sure your spine is straight, your shoulders away from your ears, and your head straight toward the ceiling to maintain your correct posture.
- Lean to the right and stretch the left side of your hips. Hold for at least 30 seconds.
- Return your left hip to the mat and use the core to return it to the upright position.
- Lower your left arm, fold your leg to the right on the other side, extend your right arm toward the ceiling, bend to the left and repeat.
4 Exercises to Help You Perform Pilates Mermaids Better
If you want to tackle flexibility before jumping into this move, these four exercises can help.
Standing side stretch
Stand on both feet and lift your right arm straight into the air. Put your left arm on your side or hip. Bend your hips to the left so that the right side of your hips extends. Return to the starting position and repeat on the other side.
Cat and cow
On all fours, place your hands under your shoulders and your hips on your knees. Bend your back in an arch, inhale, look up, return your shoulders, and stretch your chest. Then pull in your abdominal muscles, curl your back, exhale, and drop your head toward the floor. Repeat this 10 times.
Neck stretch from ears to shoulders
Sit or stand with your back straight and look ahead. Slowly lower your head toward your right shoulder. Consider reaching your right ear towards your right shoulder. Feel the stretch on the left side of the neck. Return to the starting position and repeat to the left.
Butterfly pose
Sit on your hips with your back upright and your shoulders pulled back. Bend your knees sideways and align the soles of your feet. Hold your foot in your hand and keep it upright or slowly bend forward for a more intense stretch.
