Monday, December 3, 2012

Day 156- One Hundred with Legs Straight

This exercise increases the challenge of The Hundred by lengthening the lever arm of the legs, which creates a need for stronger abdominals.
To do this exercise you will need a mat.  Start by lying on your back in a tabletop position.  Inhale as you float your arms into the air and straighten your legs. You can choose to straighten your legs straight to the ceiling or at a forty-five degree angle from the floor. Next, Exhale as you press your hands towards the floor, narrow your ribcage and lift your head, neck, and shoulders into the air.  Then take five short sniffing inhales as you start to pump your arms, and follow that with five short exhales.  Repeat for ten breath cycles.
Things to think about
If you have osteoporosis, you can do this exercise with your head, neck, and shoulders on the ground.  Be sure that your abdominals are strong enough to support the legs without the counter balance of your head, neck, and shoulders.
As always with any variation of The Hundred, it is important to protect your neck.  If after everything you try there is still tension in your neck, then use your hands to support the head.  This will allow you the opportunity to become proficient at the breath and it will allow you to continue to build endurance.
As you straighten your legs, be sure that your pelvis is not moving! Your abdominals are meant to keep the pelvis and spine still while you straigten the legs.

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