How to Perform the Pillow Squeeze (Pilates)
Lie on your back., Breath in (inhale)., Breathe out (exhale)., Breathe in to release. , Repeat 10 to 30 times.
Step-by-Step Guide
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Step 1: Lie on your back.
Bend your knees and have your feet flat on the floor, parallel and in line with your hips.
Your arms should be down the sides, relaxed, palms facing down.
Relax your neck and shoulders.
Place the hard cushion between your knees.
If you need a small cushion under your head, add this. -
Step 2: Breath in (inhale).
Pull up your abdominal muscles. , As you exhale, draw your navel to your spine, all the while squeezing hard on the cushion between your knees, using your knees.
You must be careful not to arch your back or allow tension to form in the shoulders, neck, or back.
Only the knees should move. ,, -
Step 3: Breathe out (exhale).
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Step 4: Breathe in to release.
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Step 5: Repeat 10 to 30 times.
Detailed Guide
Bend your knees and have your feet flat on the floor, parallel and in line with your hips.
Your arms should be down the sides, relaxed, palms facing down.
Relax your neck and shoulders.
Place the hard cushion between your knees.
If you need a small cushion under your head, add this.
Pull up your abdominal muscles. , As you exhale, draw your navel to your spine, all the while squeezing hard on the cushion between your knees, using your knees.
You must be careful not to arch your back or allow tension to form in the shoulders, neck, or back.
Only the knees should move. ,,
About the Author
Lisa Hughes
Creates helpful guides on crafts to inspire and educate readers.
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