Friday, January 18, 2013

Day 202- Roll Up with Arms at Ears

This exercise adds great challenge to the Classic Pilates Roll up by adding length to the lever arm of the exercise.
To do this exercise you will need a mat.  Start by lying on your back with your legs lengthened long beneath you and your arms lengthened along the ground behind your head.  Inhale into the back of your ribs and then exhale as you narrow your ribcage and lift your head, neck, and shoulders keeping your arms lengthened next to your ears and reaching towards the ceiling.  Continue exhaling as you continue to roll through the spine.  Inhale at the top and then exhale as you roll back down still maintaining the arms next to the ears. Repeat 6-8 times.
Things to think about
If you have osteoporosis, you can do this exercise by starting in a seated position.  Reach your arms towards the ceiling as you hinge backwards about eight inches and then make your spine longer as you come back up.
This is a very challenging exercise.  The first time you try it you might find that you get stuck and your arms sneak forward of your ears.  Try to keep your arms right neck to your ears with your shoulder blades sliding down your back.

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