The Pilates Mermaid on the Chair 

Mermaid on the Chair is a fabulous beginner exercise to improve lateral flexion of the spine. You get a great side stretch in the waist and it's easy to do for just about everyone.
In the video, I explain the proper setup and a spine rotation variation as well as arm pumps.
To dive even deeper into this subject, I have a companion article on my website. Find it here www.pilatesenc...
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Pilates Encyclopedia was created by me, Mara Sievers, NCPT, to help Pilates teachers create financially and spiritually rewarding Pilates careers without burning out.
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DISCLAIMER
Mara Sievers and Pilates Encyclopedia LLC strongly recommend that you consult with your physician before beginning any exercise program.
You should be in good physical condition and be able to participate in the exercise.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Mara Sievers and Pilates Encyclopedia LLC from any and all claims or causes of action, known or unknown, arising out of Pilates Encyclopedia LLC negligence.
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