Things You'll Need:
- Pilates C-shaper
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Step 1
Find a C-Shaper that is right for your size. Lie on your back on the C-shaper. You should be comfortable and not feel any pain or aches. If you do, try another size as that one may be too large, small or narrow for you.
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Step 2
Raise your arms up so they stand straight up. Bring your chin into your chest. Slowly curl up making sure to allow each vertebra in your back to arch independently. This curl should be slow and take 4-8 seconds. End with your arms reaching out toward your toes and body tilted forward.
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Step 3
Curl back down, arms still out. Be sure to hit each vertebra on the way back down. Again this should take 4-8 seconds. Do not allow your body to just plop back down. You develop your muscles and strength from these slow, controlled movements.
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Step 4
Bring your arms back over your head after you have reached your starting position lying back on the C-shaper. Repeat this exercise again (curl up, hold and curl back down). Start with ten reps and as you get stronger increase your number.
