Sunday, December 30, 2012

Day 183- Bent Leg Criss Cross Spine on Foam Roller Alternating Hands

This exercise adds rotation to the proprioceptive challenge of yesterday’s workout.

To do this exercise you will need a mat and a foam roller.  Start by lying with your back along the top of the foam roller.  Your hands will press into the ground as you lift your legs first into a tabletop position and then straighten them into the air.  Inhale into the back of your ribcage as you place your right hand behind your head.  Exhale as you lift your head, neck, and shoulders and lengthen your left leg long beneath you.  Inhale here, and then exhale as you switch your legs and rotate your torso towards the left leg.  Inhale to switch again as you open your spine.  Repeat six to eight times, and then pause and repeat on the other side. 

Things to think about
This is a challenging exercise that will take some time to master.  When in doubt concentrate on your breath, and allow a calmness to pass even as you are falling off of the foam roller.

If you have osteoporosis you should keep your head, neck, and shoulders on the ground. 

Once you have mastered this exercise, I promise it will be enjoyable.  Imagine that you are floating in the air, it might make the roller seem less scary. 

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