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Pilates Mat Warm-up

How to Prepare for an Injury-free Workout

Nov 6, 2008 Fiona Wilkinson

These Pilates warm-up mat exercises will stretch the neck, shoulders and spine and prepare the body for a safe and effective workout.

Warming-up is essential to prepare the body and protect it against potential injuries before starting any form of exercise. Stretching helps to increase flexibility and to avoid over-extension injuries. It should be done slowly and smoothly, as jerking movements will not relax muscles or extend them to their limit. Ten minutes of warming up along with ten minutes of stretching are usually enough, unless you have an injury which may require more. One minute for each exercise is generally sufficient.

Pilates Bridge

Lie on your back and inhale. While exhaling, slowly lift up (one vertebrae at a time) starting from the lower back and buttocks, off the floor forming a straight line from the chest to the knees.

Cervical Nod - Supine

Lie on your back in neutral spine with your knees bent. Keep your feet hip distance apart with your arms at your side. Inhale.
Exhaling, slowly bring your chin down towards your chest so that the skin wrinkles under the chin. Do not lift your head off the floor.
Inhale and slowly bring your head back to neutral position.

Chest Floating - Supine

Lie on your back in neutral position with your knees bent. Make sure your ankles and knees are aligned and feet are hip distance apart. Place your hand at the back of your head and inhale.
Exhaling, bring your head, neck and chest upwards. Draw your abdominal muscles inwards and upwards. Fully extend your neck supporting the weight of your head with your hands. Keep elbows pointing outwards. Inhale when you have reached as far as you can comfortably go and hold the position.
Exhale and slowly lower your chest back to neutral position.

Arm Cross

Inhaling, sit in neutral position and cross both arms until your elbows touch.
As you exhale, raise your forearms and hook the wrist of the upper arm with the hand of the lower arm. Make sure that the palms of both hands are facing each other.

Pectoral Stretch

Kneel with your knees and ankles together. Place one hand on a chair about an arm’s length away.
Inhaling, rotate your upper body from the waist and look at the hand holding the chair.
Exhaling, rotate your upper body to stretch the arm and chest region.

Shoulder Stretch

Sitting on a chair, extend your right arm across your chest and hold it with the left hand. Inhale. Exhale and slowly press the outstretched arm towards the chest to give your shoulder a good stretch.

The copyright of the article Pilates Mat Warm-up in Mind/Body Fitness is owned by Fiona Wilkinson. Permission to republish Pilates Mat Warm-up in print or online must be granted by the author in writing.