Pilates Diamond Press
with Jenny Smith
Aim: To work the muscles of the shoulder blades, especially the lower trapezius and neck.
Benefits: Helps rectify rounded shoulders and upper back. Strengthens upper back and neck muscles while relieving tension.
Preparation: Lie on your front with feet hip-width apart. Heels face ceiling. Create a diamond shape with arms, fingertips just above forehead. Elbows open to the side.
Movement:
Inhale, pull navel into spine and lengthen head to toe. Pull shoulder blades towards hips.
Exhale, lift head and upper chest a few inches from the floor, look down, chin perpendicular to floor. Elbows stay on floor, try not to push down too hard.
Inhale hold. Ribs stay on floor. Belly in.
Exhale lower lengthening head from toes.
Repeat 6 times.
Top Tip: imagine there are two pulleys - one attached to crown of head, lengthening head away from toes and the other between shoulder blades lifting you away from the floor.
