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The Beginner's Guide to Pilates

Scapula Movement

This exercise can be conducted in sets of 6-10:

1. Lie on your back with your legs bent and feet face-down on the floor so that you are in the preparatory position.
2. Raise your arms towards the ceiling. Keep your arms slightly wider than shoulder-width apart. Gently nod your chin and maitain stability around your waist.
3. While breathing in, reach both arms towards the ceiling and propel your shoulder blades forward, without elevating your shoulders past your head or moving your neck.
4. While breathing out, retract your shoulders without moving your head, neck, or chest.

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