{"id":8731,"date":"2018-03-11T12:24:55","date_gmt":"2018-03-11T10:24:55","guid":{"rendered":"http:\/\/www.athenstrainers.gr\/?p=8731"},"modified":"2018-03-11T12:24:55","modified_gmt":"2018-03-11T10:24:55","slug":"keep-your-mind-on-pilates-keep-your-body-tonedand-try-chest-expansion-shoulder-extension","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/keep-your-mind-on-pilates-keep-your-body-tonedand-try-chest-expansion-shoulder-extension\/","title":{"rendered":"Keep your mind on Pilates. Keep your body toned\u2026and try \u2026chest expansion ( shoulder extension)"},"content":{"rendered":"<p>Exercise of the week!<!--more-->Kneeling position,\u00a0hip width apart,\u00a0\u00a0the elastic band placed under the knees. Hold the elastic bands in your hands. Inhale and during exhalation pull the bands bringing your extended\u00a0arms back.\u00a0keep your body still. Inhale and bring your extended arms forward again.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-8728\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/03\/chestexpansion1.jpg\" alt=\"\" width=\"550\" height=\"246\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/03\/chestexpansion1.jpg 721w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/03\/chestexpansion1-300x134.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/03\/chestexpansion1-200x89.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/03\/chestexpansion1-400x179.jpg 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/03\/chestexpansion1-600x268.jpg 600w\" sizes=\"(max-width: 550px) 100vw, 550px\" \/><\/p>\n<ul>\n<li>Belly button towards the spine (PH in and up)<\/li>\n<li>Keep your body still<\/li>\n<li>Arms straight<\/li>\n<li>Shoulder blades gliding towards pelvis<\/li>\n<\/ul>\n<p>Vasia Chani, AthensTrainers\u00ae Associate , Pilates Instructor \u201d AthensTrainers\u00ae Ultimate Pilates System\u00ae\u201d<\/p>\n<p><img decoding=\"async\" class=\"alignnone size-thumbnail wp-image-2242\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/06\/vasia-150x150.jpg\" alt=\"\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/06\/vasia-150x150.jpg 150w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/06\/vasia-300x300.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/06\/vasia-66x66.jpg 66w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/06\/vasia-200x200.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/06\/vasia.jpg 346w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exercise of the week!<\/p>\n","protected":false},"author":1,"featured_media":8729,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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