Pilates Exercises: Arms over Head

Arms over Head: Start Position:-

Lie in the Relaxation Position (see diagram). Use a comfortable mat or carpet.
Keep your feet and knees in line with your hips, or a little wider if that is more comfortable.
Lengthen your whole spine, gently anchor your scapulas, and breathe through back and sides.

Arms over Head: Action

Zip and hollow, and breathe in. Maintain your inward breathe for the arm movement.
(Keeping the lower part of your chest firmly against the ground): Raise both arms up and over to point at the wall behind you. Don't worry if your arms do not touch the ground, but do keep the lower part of your chest against the ground.
Hold the arm position for two breaths.
Return your arms down to the start position.
Six repeats.

Watch Point

You have to work hard to keep your mid back from arching off the floor. All this effort spills over into extra tension in the front of the neck.
As an antidote to this extra tension, apply the neck role and chin tuck, before "Arms over Head", & think "neck be free and head away from shoulders".

(scoliosis relief methods for children and child scoliosis pictures, Scroll right>>>>....)

Picture of Arms over Head: Start Position

Picture of Arms over Head: Action

Picture: How Exercises may bring relief to Scoliosis:
Left: Before exercises, the spine obviously has an an "S bend" curve. Note also that the lower thorax is hollowed away from the camera. This is typical of Scoliosis.
Right: After corrective scoliosis exercises the spine has less "S-bend". Note also that the lower thorax is now "filled out" toward the camera. This "filling out" is exactly what the "Arms over Head" does! scoliosis in children

What the Arms over Head Does:

Stretches the Latissimus dorsi and (to a lesser extent) the teres major.
Stabilizes the mid back when under challenge from arm movement.

Discussion: Benefits of Mid Back Stabilization: When the mid back is stabilized in the manner described in this exercise, there are three immediate benefits:

Your breathing is modified to include the back and sides of your lower rib cage, which is more effective(1,2)
Your mid back is beautifully supported(3).
Scoliosis and tendencies for your spine to twist either to left or right are reduced(4). See pictures to left. (note: "Arms above Head" is not a stand alone exercise for scoliosis - see ref. 4)

Reference:

The Official Body Control Pilates Manual Available from: http://www.bodycontrol.co.uk/
Wilfred Barlow: "The Alexander Principle" Arrow Books Ltd. Reprinted 1987 ISBN 0 09 910160 2
See discussion headed "Pilates Style Breathing Stabilizes your Lumbar Spine" in The Pilates Version of Yoga Breathing Technique
Sandra Simmons: Physical Therapy for Scoliosis - http://www.ctds.info/physical-therapy.html

Pilates Exercise: Arms over Head