Sunday, January 6, 2013

Day 190- Rolling Like a Ball Series-Felx and Point

This exercise increases the abdominal endurance required to maintain the C-curve of the spine for an extended period.
To do this exercise you will need a mat.  Start sitting with your knees bent and your feet planted on the ground.  Exhale as you use your abdominals to curl your spine into a C-curve.  Allow your feet to float into the air and find a point of balance towards the back of your pelvis.  Inhale as you flex your feet and pull your toes towards your knees and then exhale as you point your toes towards the ground.  Repeat 10-12 times.
Things to think about
If you have osteoporosis you should do this exercise with a neutral spine.  Be sure to maintain the length in your spine. 
The movement of this exercise is intended to be isolated in the ankles; you want to feel ease at the knees and the hips sockets and strength in the belly. 
Be sure that the pelvis is not rocking back and forth as you flex and point your ankles.

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