Effective exercises in Pilates, mermaid - back exercise

The “mermaid” exercise will improve posture and relieve back fatigue

February 21, 2022, 20:15 MSC

Why you need the mermaid exercise and how to do it

This stretch is especially relevant for those who lead a sedentary lifestyle.

What is the exercise “mermaid”? How to do it correctly and to whom is it useful?

We understand together with the trainer.

If you come tired from work and feel discomfort in your back, the “mermaid” will come to your aid. No, not a magical creature from fairy tales, but an effective stretching exercise.

Stretch trainer and certified personal fitness trainer

A great exercise that will relieve fatigue and tightness in the back, improve thoracic movement and mobility and flexibility of the entire spine.

There are two variations of the exercise.

Satura rādītājs

Classic “mermaid”

Tehnika

Sit in z-sed: the right leg is bent at the knee and placed in front of you, the left leg is also bent and press the heel to the buttock. Sit on your sciatic bones. If you sit crooked, put something under your buttocks. If it is not comfortable to sit like this, you can sit in the Turkish style.
The top of your head gently tends to rise. Extend your arms out to the sides until they are parallel to the floor.
As you inhale, do a side bend through the extension to the opposite side of the front leg, if you are sitting in z-saddle. If you’re sitting in a Turkish-style, you can start on either side.
With the upper arm as if smoothly cover yourself, and the palm of the lower hand rests on the floor.
Exhale and return to the starting position.

Who should not do “mermaid”

“Mermaid”, like any other exercise, has contraindications. It should not be done with inflammatory processes, chronic diseases in the acute stage of exacerbation, with acute infectious diseases. It is also better not to do the exercise when pregnant and if you have recently undergone surgery.