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 The rib cage
position affects the alignment of the thoracic (upper) spine. When
lying on your back in a neutral position, maintain the sense of
the weight of the ribs resting gently on the mat (i.e. maintain
the normal curve of the upper back). Don't lift off or push your
rib cage into the mat. Pay particular attention to the placement
of your rib cage when inhaling or while performing arm movements
overhead.
Using the breath pattern described below and engaging your abs will
help stabilize the rib cage. Emphasize breathing into the back and sides
of your rib cage during inhalation. When you exhale, allow you ribs
to soften, with the two sides gently closing in toward each other.
Breath Pattern
INHALE - through nose, feeling sides and back of rib cage expand.
EXHALE - through pursed lips, allowing rib cage to close.
RIB CAGE PLACEMENT PRINCIPLE EXERCISE
Arm Raises
 STARTING POSITION
Lying on back, pelvis and spine neutral.
Knees bent, feet hip-distance apart on mat.
Arms long by sides, palms down.
 INHALE
reach arms to ceiling.
 EXHALE
reach arms overhead only as far as abdominal connection can be maintained
and rib cage can remain in contact with mat.
 INHALE
reach arms to ceiling.
 EXHALE
lower arms down by sides.
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The method was
developed by Joseph Pilates in Germany, during WWI, and introduced
in the United States in the 1920s. It was designed as a way to stretch
and strengthen the body, originally for rehabilitation. Today, more
people are learning that flexibility, strength, and balance of muscles,
can not only rehabilitate, but also help to avoid injury and improve
overall fitness for life and sport. Improved balance, posture, breathing
patterns and body awareness as well as bone and joint health are
only some of Pilates’ many benefits. Give it a try today!
