Pilates exercises explained
Rhomboid Squeeze
This Pilates exercise supports the straightening of the thoracic spine and ensures good posture. The rhomboids belong to the muscle group that stabilizes the shoulder blades towards the spine.
Exercise description
The arms are bent at the sides at chest level. With the inhalation we think long the spine, which initiates the activation of the trunk muscles.
With the exhale, we lift the head, arms and chest slightly off the floor at the same time, pulling the shoulder blades slightly together and towards the pelvis.
Hold the position with the inhalation and sink back to the floor with the exhalation.
Prepare inhaling again, lift with exhalation, hold inhaling and lower exhaling.
We repeat the exercise 6 times.
This exercise can also be varied with breathing, for example, by using two-breath breathing. The upper body can be lifted both in the inhalation and in the exhalation.
Pro Tip From Maria
Spreading the fingers helps activate the arm and shoulder muscles.
Video with the brief explanation of the Pilates exercise Rhomboid Squeeze
Most common errors
Shoulder blades are activated too intensively.
Upper body is lifted off the floor too much.
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