Friday, December 21, 2012

Day 174- Double Bent Leg Stretch with Pelvis on Ball

This exercise is a variation on Joseph Pilates Stomach Series.  The soft ball provides proprioceptive challenge to pelvic stability.

To do this exercise you will need a mat and a soft ball.  Start by lying on your back with your head, neck, and shoulders on the ground. Your pelvis is on the soft ball.  Hug both of your knees to your chest for a slight lumbar stretch and then bring them to a tabletop position.  Inhale into the back of your ribs and then exhale as you stretch your legs towards the opposite wall.  Inhale as you bring your knees back to you, and exhale as you lengthen them again.  Repeat this for 8-10 repetitions.

Things to think about
It is hard to maintain axial elongation when the pelvis is elevated on an unstable base.  It is important to remember the breath’s role during this exercise.  Imagine as you are lengthening your legs to the opposite wall your exhale is allowing the diaphragm to release in the opposite direction.  This gives the body length and supports the spine.

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