Today the Amazing Stickie is working on spinal extension, so she’s doing Swan 1. Yoga practitioners will know it as Cobra, but the Pilates process is a little different.
Stickie begins lying on her belly with her hands by her shoulders. As she inhales, she begins to curl her spine up, beginning with her head. She imagines she is watching a ladybug crawling away from her and she follows its path with her head. Her elbows gradually straighten and Stickie feels that her breastbone is pulling forward. This keeps her from using her neck too much by helping her thoracic spine to do its fair share.
She exhales to reverse the process to come back down. Three or four reps is about right.
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