Tuesday, January 15, 2013

Day 199- Roll up in 3 Breaths

This exercise adds an endurance challenge to the Classic Pilates Roll Up.
To do this exercise you will need a mat.  Start lying on your back with your legs lengthened beneath you and your arms lengthened along the ground behind your head.  Inhale into the back of the ribs and exhale as you reach your hands for your feet and lift your head, neck, and shoulders.  Pause the movement as you inhale again and then exhale as you lift just the ribcage off of the ground.  Inhale again as you pause the movement and then exhale as you find a seated position.  Inhale at the top and then exhale as you curl the pelvis and allow the sacrum to touch the ground.  Inhale as you pause and exhale as you lower the ribcage to the ground.  Inhale once again and then exhale as you lower the rest of the way to the ground.  Repeat 3-5 times.
Things to think about
If you have osteoporosis then you might try the previous exercise of the day with a neutral spine.  You could also try yesterday’s exercise in three breaths.  Phew, that’s a tough one.  Let us know how it goes!
In this exercise every time you exhale concentrate on getting all of the air out of the body.  With each exhale your spine will be getting longer allowing for increased segmental movement of the spine.

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