How to Do
How to Do Mermaid Stretch
This exercise is best for those who have good CORE strength and adequate flexibility in the hips. There should be no pain, injury, or weakness in the low back, abdomen, knees, or hips.
Maintain good form throughout this exercise. Keep the chest high and the tummy drawn throughout this exercise. Make sure the shoulders, head, and neck remain front-facing during this movement. Be aware of how your body responds to this exercise. Should any pain or discomfort be encountered during this exercise, discontinue it immediately.
Beginning
Beginning Mermaid Stretch
Sit down on the floor. Keep the back upright and the chest out. Bend the left leg as if you were going to sit cross-legged Indian-style. The left foot should touch the inside of the right thigh. Bend the right leg behind you so that the right foot rests near the hip. Suck in the tummy in an effort to make the navel touch the spine. Place the right hand on the floor on the right side of the body.
Movement
Mermaid Stretch Movement
1. Extend the left arm directly up in the air keeping it close to the left ear. Slowly perform a side bend to the right creating a C shape between the head and left hip. Return to starting position. Perform one set of 5-8 repetitions. Switch the leg positions and repeat on the opposite side.
Benefits
Mermaid Stretch Benefits
Mermaid is an intermediate exercise that improves side bending movements in the spine and loosens tight muscles in the hips.
