Pilates Reformer Mermaid Variation (Increase Thoracic Spine Mobility with Rotation)

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For this Pilates reformer Mermaid variation (increase thoracic spine mobility with rotation) listen to the cues for keys to help you mobilize your spine. This Pilates reformer thoracic spine mobility mermaid variation is not a passive stretch but rather active in creating resistance with the arms once on the bar. To increase thoracic spine mobility with rotation, it's important to move slowly and not fast so you can focus on the spine rotating with the resistance you have from the arms in this variation.

With this variation, it's important to focus on your breath with your position and work towards expanding through the sides and rear of your trunk as you inhale. This variation is appropriate for the reformer Pilates beginner as well as advanced. If you need to modify the leg position you can bring your leg from the shoulder blocks to the floor for added stability.

The traditional reformer mermaid exercise briefly touches down on the footbar with the arm, but for this variation take your time to breathe once you create the push and pull within the stretch. Create resistance with your arms and focus on the position of your spine.

◉ Use 1 Red Spring as resistance for this Pilates reformer demonstration for the Mermaid variation. Perform 3-5 reps per side with tempo coordinated with your breath pattern. Inhale arm to letter T, exhale overhead reach to the bar, Inhale touchdown on the bar, exhale pull with hand and push with the opposite. Stay here for 3-5 breaths expanding through the ribcage and focusing on the thoracic spine rotation. Then exhale, slowly come up and through the arms on the bar creating an oblique stretch.

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Breakdown of this Reformer Mermaid Variation (Increase Thoracic Spine Mobility with Rotation)

00:00 Intro Reformer Mermaid Variation (Increase Thoracic Spine Mobility with Rotation)
00:40 Set up of the Reformer Mermaid Variation
01:00 Breathing for Mermaid Variation
01:33 Increase thoracic mobility push-pull mermaid variation
02:10 Oblique and Psoas stretch Mermaid variation

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