Day 64- Easy Psoas Stretch with Ankle Circles

 

This exercise is intended to continue the process of opening up the hips.  The ankle circles allow you to ease the front of the hips through several fascial planes at the top of the thigh

 

To do this exercise you will need a mat.  Start by lying on your back with one leg hugged towards your chest and the opposite leg lengthened long along the floor.  Begin breathing being sure that your heel is connected to the floor.  Then as you continue breathing circle the ankle around the axis of the heel.  Feel how the movement of the ankle can reverberate through the lower leg, the thigh, and into the hip joint.  Do about five ankle circles in each direction and then switch legs.  Keep your breath continuous and full.

 

Things to think about

As with all Pilates exercises it is important to be mindful of the breath in this exercise.  Especially because the Psoas which runs along the front of the spine is connected fascially to the diaphragm and taking full deep breaths can aid in the success of the exercise.

 

Also keep the heel connected to the ground, You might even imagine that you are pressing the foot into the ground.  This helps to engage the fibers of the hamstrings at the top of the thigh, which as antagonists to the hip flexors, will aid in the release.

Day 60-Knee Stirs

This exercise is recuperative and intended to create fluidity in the hip socket and release in the low spine.

 

To do this exercise you will need a mat.  Start by lying on your back and hug your knees to your chest.  Place one hand on each knee and gently begin circling the knees to the right.  Let your breathing continue through the movement, and feel the ease in your low back.  After about five repetitions begin circling the leg in the other direction.

 

Things to think about:

This exercise should feel easy, as you are circling your thighs you want to be sure that your arms are doing most of the work.

 

Long deep breaths will increase release in the low back.

Day 30- Ankle Circles with Toes Spread while Laying Supine

This exercise is intended to increase the endurance in the intrinsic muscles of the foot while moving the ankle in different planes of motion.

To do this exercise you will need a mat.  You will begin by lying on your back and lifting one leg into the air.  First spread your toes apart, and then begin circling your ankle while maintaining as much distance as possible between your toes.  Let your body feel the stretch throughout the different tendons and ligaments that wrap around the ankle

What to watch for:

Be sure to have ease in your head, neck, and shoulders.  Maintain a long axis in the spine.

Notice that during different parts of the circle it may be harder to keep your toes spread apart.

Day22- Ankle Supination/Pronation and the Spikey Ball

This exercise is intended to continue increasing the ankle’s range of motion and it keeps all of the tendons tracking around the ankle for safety.  It also provides stimulation and release to the fascia on the bottom of the foot.

To do this exercise you will need a spiky ball.  With your spiky ball in hand sit in a chair and place the spiky ball under the ball of your foot and then place the foot’s heel on the ground.  Then keeping the heel in place roll the ball of the foot from side to side on the spiky ball.  Next place the heel of the foot on the spiky ball with the ball of the foot on the ground. Then roll the heel from side to side on the spiky ball.

What to watch for:

Be very aware of your posture in this exercise.  As your foot is moving keep your gaze forward.  This will increase the proprioceptive challenge