Pre and Post-natal Mermaid Stretch

Mermaid stretch 1

This mermaid stretch feels so great on the body! Suitable during pregnancy and post-birth, it is a great exercise to open up tight hips and stimulate ribcage connections. 

Step 1:

  • Start by sitting tall with your legs in a Z position to the left (see image above).
  • If your hips are tight and you feel pinching, use a pillow or block to prop yourself up and relieve that pinching.

Step 2: 

Mermaid stretch 2

  • Inhale.
  • Take your right hand to the ground behind your right hip and use your glutes to push your hips forward as you reach back with your left arm.
  • Try looking to the ground or up to your right hand – do which feels best for your body.
  • Exhale.
  • Bring yourself back to sitting tall.

Step 3:Mermaid stretch

  • Inhale into your right ribcage as you bring your right arm up and over, bending through your left waist (left hand is on the ground).
  • Exhale.
  • Bring yourself back to sitting tall.

Repeat sequence 5-8 times on each side, moving with your breath or hold for 10-30 seconds then repeat on other side. 

Candice Kino

Candice Kino is Head Pilates Instructor and Director of Pre and Post-natal Pilates at Studio PP. A true Pilates devotee, she has been practising clinical Pilates for over 18 years. Candice is a firm believer in nurturing and loving yourself so that you can can be the best version of yourself, for you and everyone else. She has significant experience working with clients with injuries and provides a personalised approach to everyone she works with.

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