Press Down Side (Mermaid) on the Cadillac

Press Down Side, or Mermaid, is one of those exercises that will leave you feeling longer, immediately! As we improve our lateral flexion, we create more length in the spine improving our overall posture. This exercise emphasizes stability in the shoulders and yields a wonderful stretch in the lats, waist, and hips. SPRING: Top-loaded push through bar REPETITIONS: 3-4 Place hand on push through bar a little forward of the shoulder Hook feet on the side of the table to stabilize hips Keep inside hip forward throughout Avoid rotating the torso and keep the chest open Engage the stomach before moving the bar Maintain even pressure in mat through both knees Imagine you're peeling the outside arm and waist off of a wall as the bar moves --- Thanks for watching! If you'd like more information on how to take a lesson with me, book your session through my website, https://www.bowapilates.com/ All of the videos found in my Pilates Exercise Archive Series were made with love specifically for my Pilates Lesson Planning eBook, "From Trendy to Timeless: How to Create Pilates Lesson Plans That Never go out of Style." If you're looking to polish up your lesson planning skills and create thoughtful, well rounded classes and lessons, this eBook is for you! Find the Lesson Planning eBook, as well as The Original Pilates Journal & Lesson Planner on my website, https://www.bowapilates.com/shopbowap... Get in touch with me: https://www.bowapilates.com/contactbowa Shop the Lesson Planner: https://www.bowapilates.com/shopbowap... Shop the Lesson Planning eBook: https://www.bowapilates.com/shopbowap...