Mermaid is a gentle side bending exercise that improves mobility through the spine while stretching the muscles along the side of the trunk, including the latissimus dorsi, obliques and muscles between the ribs. It also encourages better posture, trunk flexibility and body awareness, making it a useful exercise for improving spinal movement and reducing stiffness.
- Sit on the floor with both knees bent and tucked to one side, as though sitting like a mermaid on a rock.
- Sit tall through your spine and gently draw your shoulders down and back.
- Reach your arm up towards the ceiling and over meeting both hands
- Return slowly to the starting position with control.
- Repeat as directed, then perform on the opposite side if prescribed.