Mermaid exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Mermaid )

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Name of exercise  Mermaid
Other names of exercise Mermaid
Description of exercise Mermaid exercise is a popular Pilates move that targets the muscles in the hips, glutes, and core. It is named after the graceful movements of a mermaid and is often performed on a Pilates reformer machine. To do the exercise, you sit on one hip with your legs bent and stacked to one side, resembling a mermaid’s tail. Then, you use your core muscles to lift your upper body while keeping your lower body still. This movement helps to strengthen the core and improve balance and flexibility. Mermaid exercise is a great addition to any Pilates routine and can also be modified for beginners or those with injuries.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit in right side kneeling position, supported on right arm as shown, knees bent, with left foot slightly in front of right foot and left hand on top of left ankle.
  • Exhale, straighten body and push up supporting weight on right arm and right foot with left arm at left thigh.
  • Turn head to left, looking down to feet and reaching left hand toward left knee and allow body to bend slightly toward floor.
  • Inhale, lift left arm up and over head while turning head and looking toward right hand.
  • Repeat the bending and straightening movement with head and arm movement three times and return to start position.
  • Repeat exercise on left side.

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    Video Tutorial

     

    Body Part Neck, Chest, Lumbar, Abdominal, Hip, Knee, Shoulder, Elbow & Wrist, Entire Body
    Type of Muscles Cervical, Pectoral , Abdominal, Back, Gluteal, Deltoid, Triceps, Quadriceps, Hamstring, Outer Thigh
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Sidelying
    Difficulty Level High
    Direction of Exercise Extenstion, Rotation, Side Bend
    Type of Action Abduction, Adduction, Circumduction, Extension, Flexion, Hyperextension, Rotation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved core strength
  • Increased flexibility
  • Better balance
  • Toned muscles
  • Improved cardiovascular health
  • Low impact on joints
  • Increased lung capacity
  • Stress relief
  • Fun and unique workout
  • Can be done in water or on land

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Mermaid exercise should be avoided in certain situations to prevent injury or discomfort. This exercise involves sitting on one hip with the legs bent and feet stacked, then leaning to the side and reaching the arm overhead. It is important to avoid this exercise if you have any pre-existing hip or lower back injuries, as it can put additional strain on these areas. Pregnant women should also avoid this exercise as it may be uncomfortable or unsafe for the baby. If you experience any pain or discomfort while performing the Mermaid exercise, it is best to stop and consult with a healthcare professional. Additionally, if you are new to exercise or have limited mobility, it may be best to avoid this exercise until you have built up strength and flexibility in your hips and back.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use proper form and technique
  • Avoid overexertion and listen to your body
  • Do not hold your breath
  • Use a mat or cushion for support
  • Keep your core engaged throughout the exercise
  • Do not arch your back excessively
  • Start with low reps and gradually increase as you build strength
  • Do not push through pain or discomfort
  • Stay hydrated and take breaks as needed.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Fibromyalgia
  • Chronic fatigue syndrome
  • Depression
  • Anxiety
  • Asthma
  • COPD
  • Cardiovascular disease
  • Diabetes
  • Obesity

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    Frequently asked questions

     

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