Pilates exercises explained
Rib Cage Placement
With the Rib Cage Placement exercise, we align the rib cage so that it does not swing too much during the arm movement. That is, the aim of the exercise is to keep the connection from the rib cage to the pelvis neutral and steady.
In this Pilates exercise we activate the stabilizing trunk muscles and also mobilize the shoulder joints. The exercise is also integrated into other Pilates exercises. See for example "Roll Up".
It is important to learn how to prepare the shoulder girdle optimally.
Exercise description
With the inhalation we bring the arms to the ceiling - palms facing each other.
During exhalation, we continue to bring them parallel to the ears. At the same time we let the back rib arch and the shoulder blades sink into the mat. The front ribcage remains flat as we activate the abdominal wall via the deep abdominal muscles (M. Transversus & Obliques Internus).
With the inhalation we raise the arms again to the ceiling, turn the palms towards the floor and press them again against an imaginary resistance towards the floor during the exhalation. Clavicles remain wide.
We repeat the exercises 4 to 6 times.
Frequently asked questions
What to do if the shoulder joint locks or hurts?
Keep the arm movement smaller and make sure that the arms always remain shoulder-width during the movement.
Pro Tip From Maria
If you are unsure of your arm control, take a gymnastics bar in your hands and hold it shoulder-width apart. This will help you control your arm control.
Video with the brief explanation of the Pilates exercise Rib Cage Placement
Most common errors
The movement is not based on breathing, but is performed without conscious control.
The rib arch lifts off the mat.
The pelvis swings uncontrollably.
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