Thursday, January 17, 2013

Day 201: Roll Up with Magic Circle Between Hands

This exercise is a variation of the Classic Pilates Roll up.  The Magic Circle can help to organize the head neck and shoulders so that the spine flexes more efficiently.
To do this exercise you will need a mat and a magic circle.  Start by lying on your back with your legs lengthened beneath you and your hands holding the magic circle up above your chest.  Inhale into the back of the ribs as you plug your upper arms into the shoulder socket, and then exhale as you squeeze the Magic Circle and narrow your ribcage to lift your head, neck, and shoulders to roll through your spine and find a seated position.  Inhale at the top as your release the magic circle, and then exhale as you roll back down through your spine until you are lying flat once again.  Repeat 6-8 times.
Things to think about
If you have osteoporosis feel free to try this exercise by starting from sitting and hinging from your hips 6-8 inches while maintaining a long neutral spine.
Often when we are new to the roll up our shoulders rise towards our ears as we challenge ourselves to find segmental movement of the spine.  The Magic Circle can give our body feedback so that we can slide the shoulders down and find movement at the vertebral joints as opposed to the shoulder socket.

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