Tuesday, November 6, 2012

Day 129- Oblique Abdominal Curls with Pulses

This exercise provides a little bit of extra work to the oblique abdominal connection.  It also provides the opportunity to complete release all of the air out of your lungs to facilitate the most length in the spine.
To do this exercise you will need a mat.  Start by lying on your back with your knees bent and your feet planted in the ground.  Clasp your hands behind your head at the base of your skull and inhale into the back of your ribs. Exhale as you reach your right elbow, arm, and shoulder toward your left knee, thigh, and hip.  Inhale and then exhale again as you begin pulsing.  This means deepen the movement and then release slightly.  Repeat these pulses 10-12 times and then inhale into the back of the ribs before exhaling to release your upper body back to the ground.  Inhale into the back of your ribs again and repeat this process on the other side. 
Things to think about:
You should not do this exercise if you have osteoporosis.
While this exercise will increase your abdominal strength it will also help you train and improve the work of your diaphragm.  With each pulse imagine that your diaphragm is moving further toward your lungs pushing as much carbon dioxide out of your body.
Be sure that the pulse is occurring at the ribcage and that the movement of the pulse is not emanating from any of the cervical vertebra or the shoulder.

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