Day 335- Leg Pull Back Feet on Log

This exercise adds proprioceptive challenge to the Leg Pull Back

To do this exercise you will need a mat and a foam roller.  Start sitting with your legs lengthened in front of you on the foam roller.  Lean back so that your hands are behind you.  Inhale into the back of the ribs and then exhale as you lift your hips into the air.  Inhale again and then exhale as you press one foot further into the roller and allow the other foot to float up into the air.

Things to think about
The higher that you lift your hips the easier this exercise will be.  Make sure that you are making the longest possible spine by keeping the ribs and the hips aligned.

Slide your shoulder blades down your back to maximize the shoulder stability and tricep work.

Day 267-Rolling out Both Corners of the ITBs

This exercise can increase circulation and provide release to the places where the lateral quad meets the ITB band.

To do this exercise you will need a foam roller. Start facing sideways sitting next to the foam roller, which is perpendicular to your body.  Place your hands on the other side of the foam roller and then lift your hips into the air and place your bottom hip just on top of the roller.  Then roll just slightly forwards so that the roller is pressing into the “corner” of your leg.  Follow this leg down toward your knee and then back to your hip 3-5 times on each side.

Things to think about

Like I said yesterday, this exercise might hurt quite a bit while rolling, but it should never hurt after you roll.  There should be no bruising or joint pain.  In any of these occur talk to a health professional.

Be sure that you are aware of your shoulder organization as you roll from the knee to the hip and back.  You want your shoulder blades to slide down your back and your neck to be long.

Day 266- Rolling Out the ITBs

This exercise can help ease knee pain, and it can loosen tissue that might be pulling on the kneecap or the pelvis.

To do this exercise you will need a foam roller.  Start facing sideways sitting next to the foam roller, which is perpendicular to your body.  Place your hands on the other side of the foam roller and then lift your hips into the air and place your hip just on top of the roller.  Then roll the foam roller towards your knee and back again.  Move as slowly as you can. Then repeat 3-5 times on each side.

Things to think about

This exercise might hurt quite a bit while rolling, but it should never hurt after you roll.  There should be no bruising or joint pain.  If any of these occur talk to a health professional.

This is a great exercise that will even the muscle tone of your thighs.

  

Day 262- Leg Pull Front Legs on Foam Roller

This exercise uses the Foam Roller to help integrate the lower abdominals with the stability of the pelvis.

To do this exercise you will need a mat and a foam roller.  Start in a quadruped position with your shins balanced on the foam roller.  Inhale to prepare and then exhale as you roll the foam roller away from you to extend the legs behind you.  Inhale into the back of the ribcage and then exhale as you lift one leg away from the foam roller.  Inhale to replace the leg on the roller and then exhale as you lift the other leg.  Repeat 8-10 times on each side.

Things to think about

Yesterday’s post put the proprioceptive challenge on the upper extremity and today’s blog post puts the proprioceptive challenge on the lower extremity.  You will notice a difference in how your abdominals feel, and this difference can help you decide which version to do, unless you want to do both of them in one day. Now that would be a workout.

As always with these plank exercises, you want to be sure to protect your wrists and elbows.  Locking the elbows can compromise the safety of both joints.  Try having a soft elbow, which forces you to rely on the tension of the muscles and the fascia as opposed to the ligaments within the joints.

Day 261- Leg Pull Front with Hands on Foam Roller

This exercise adds the proprioceptive challenge of the foam roller to the classic Pilates Leg Pull Front.

To do this exercise you will need a mat and a foam roller.  Start in a quadruped position with your hands placed underneath your shoulders on a foam roller.  Inhale to prepare and then exhale as you lengthen one leg and then the other leg behind you into a plank position.  Maintain shoulder stability as the log wobbles and exhale as you lift one leg, Inhale as you replace it and then exhale as you lift another leg.  Repeat 8-10 times on both sides.

Things to think about

The foam roller adds quite a bit of challenge to the leg pull front.  It gives the body the information it needs to integrate the top of the body with the stability of the pelvis and the mobility of the hip socket.  Use your exhale to maintain support under the ribcage.

This exercise will be challenging for the wrists.  Be sure to work with the arch of the palm to support the wrist.

Day 228-Swan with Foam Roller adding Flexion and Extension of Elbows

This exercise continues to progress the swan and foam roller series.  In this variation the shoulder stability is challenged with movement at the elbows.

To do this exercise you will need a mat and a foam roller.  Start by lying on your belly with your legs lengthened long beneath you.  Place the foam roller perpendicular to your body about six inches above your head.  Reach your forearms over the foam roller.  Inhale as you turn your thumbs to the ground, internally rotate your shoulders, and slide your shoulder blades to your ears.  Then exhale as you turn your thumbs to the ceiling, externally rotate your arms, and slide your shoulder blades down your back.  Maintain the shoulder blade connection as you inhale and lift your spine vertebra by vertebra away from the floor.  Once lifted maintain the spine connection as you exhale and bend your elbows, and then inhale as you straighten your elbows.  Repeat this motion 8-10 times

Things to think about

This is one of those exercises that looks easy and is hard.  Maintaining shoulder stability while moving your arms requires great strength in the muscles under the shoulder blades.

Also maintaining spinal extension during this movement will build endurance in many important postural muscles.

Day 227- Swan with Foam Roller

This exercise is a continuation of yesterday’s exercise.  Along with the shoulder shrugging we are going to add extension of the spine.

To do this exercise you will need a mat and a foam roller.  Start by lying on your belly with your legs lengthened long beneath you and the foam roller above your head.  Be sure that the foam roller is perpendicular to the body and place your forearms on the roller.  Inhale as you turn your thumbs to the ground, internally rotate your shoulders, and slide your shoulder blades to your ears.  Then exhale as you turn your thumbs to the ceiling, externally rotate your arms, and slide your shoulder blades down your back.  Once your shoulder blades are sliding down your back maintain that connection as you inhale and extend your spine to the ceiling, exhale as you release towards the floor to begin again Repeat 8-10 times

Things to think about

This exercises teaches shoulder stability during spine extension.  As you practice be sure that you are maintaining shoulder organization.

I really like to use the image “plug your arm bones into the shoulder sockets” for this exercise.  To me, this image speaks to the external rotation of the arm bone that provides great shoulder stability.

Day 226- Prone Shoulder Shrugs with Foam Roller

This exercise will aid in shoulder stability and organization

To do this exercise you will need a mat and a foam roller.  Start by lying on your belly with your legs long beneath you and the foam roller place about six inches above your head.  Make sure the log is perpendicular to your body.  Place your forearms on the long.  Inhale as you turn your thumbs for the ground, internally rotate your shoulders, and slide your shoulder blades to your ears, then exhale as turn your thumbs to the ceiling, externally rotate your arms and slide your shoulder blades down your back.  Repeat 8-10 times

Things to think about

This exercise is great to do if you happen to be a person that sits at the computer a lot.  Take the roller to work and every hour spend time stabilizing your shoulders.  Your neck will thank you.

Finding the rhythm of internal and external rotation of the arms will help in all shoulder movement and prevent many shoulder injuries

Day 184-Straight Leg Criss Cross Spine on Foam Roller with Alternating Hands

This exercise adds rotation to the proprioceptive challenge of yesterday’s workout.

To do this exercise you will need a mat and a foam roller.  Start by lying with your back along the top of the foam roller.  Your hands will press into the ground as you lift your legs first into a tabletop position and then straighten them into the air.  Inhale into the back of your ribcage as you place your right hand behind your head.  Exhale as you lift your head, neck, and shoulders and lengthen your left leg long beneath you.  Inhale here, and then exhale as you switch your legs and rotate your torso towards the left leg.  Inhale to switch again as you open your spine.  Repeat six to eight times, and then pause and repeat on the other side. 

Things to think about

This is a challenging exercise that will take some time to master.  When in doubt concentrate on your breath, and allow a calmness to pass even as you are falling off of the foam roller.

If you have osteoporosis you should keep your head, neck, and shoulders on the ground. 

Once you have mastered this exercise, I promise it will be enjoyable.  Imagine that you are floating in the air, it might make the roller seem less scary. 

Day 183- Bent Leg Criss Cross Spine on Foam Roller Alternating Hands

This exercise adds rotation to the proprioceptive challenge of yesterday’s workout.

To do this exercise you will need a mat and a foam roller.  Start by lying with your back along the top of the foam roller.  Your hands will press into the ground as you lift your legs first into a tabletop position and then straighten them into the air.  Inhale into the back of your ribcage as you place your right hand behind your head.  Exhale as you lift your head, neck, and shoulders and lengthen your left leg long beneath you.  Inhale here, and then exhale as you switch your legs and rotate your torso towards the left leg.  Inhale to switch again as you open your spine.  Repeat six to eight times, and then pause and repeat on the other side. 

Things to think about

This is a challenging exercise that will take some time to master.  When in doubt concentrate on your breath, and allow a calmness to pass even as you are falling off of the foam roller.

If you have osteoporosis you should keep your head, neck, and shoulders on the ground. 

Once you have mastered this exercise, I promise it will be enjoyable.  Imagine that you are floating in the air, it might make the roller seem less scary. 

Day 182- Single Straight Leg Stretch Spine on Foam Roller Alternating

This exercise is very similar to yesterday’s exercise.  It adds great proprioceptive challenge to the classic Pilates Single Straight Leg Stretch.

To do this exercise you will need a mat and a foam roller.  Start by lying with your back along the top of the foam roller.  Your hands will press into the ground as you lift your legs first into a tabletop position and then straighten them into the air.  Inhale as you press the right hand into the floor and let the left hand grab onto the back of the right leg.  Then exhale as you lift your head, neck, and shoulders.  Inhale you switch hands and legs, and then exhale as you switch again.  Repeat for ten breath cycles.

Things to think about

Be prepared to wobble with this exercise.  The extreme proprioceptive challenge requires and extreme amount of strength and proprioception.

If you have osteoporosis you should do this exercise with your head, neck, and shoulders lying on the log.

If you fall never fear.  It is the art of practicing balance that improves balance, not the successful completion of an exercise.

Day 181- Single Bent Leg Stretch Spine on Foam Roller with Alternating Hands

This exercise is quite an advanced version of the Single Bent Leg Stretch.  By placing the foam roller underneath your entire spine, you are providing an increased proprioceptive challenge to the entire core.

To do this exercise you will need a mat and a foam roller.  Start by lying on your back on the foam roller.  The foam roller should be parallel to your spine with both your head and pelvis on the roller.  Press your right hand into the ground as you allow both of your legs to find a tabletop position.  Then exhale as you lift your head, neck, and shoulders off of the roller and place your left hand on your right knee and lengthen your left leg long beneath you.  Then inhale as you switch your arm that is lifted so that now, your left hand will reach to the ground and your right hand will be on your left knee.  Continue for 8-10 switches

Things to think about

This exercise is a challenge to any person’s balance.  Be sure to be prepared for the wobblies that will come with this exercise.

If you have osteoporosis you can do this exercise with your head, neck, and shoulders on the roller.

The swaying of the roller from side to side will require pelvic stability.  Be sure to be very clear with each inhale and exhale that your body is not moving, just your arms and legs. 

Day 180- Double Straight Leg Stretch with Pelvis on Foam Roller

This exercise is a variation of the classic Pilates Exercise Double Straight Leg Stretch. The foam roller elevates the pelvis and makes it easier to engage the pelvic floor.

To do this exercise you will need a mat and a foam roller.  Start by lying on your back with your pelvis elevated on the foam roller.  Allow your hands to be resting on the foam roller.  Straighten both legs towards the ceiling as you inhale into the back of your ribcage.  Then exhale as you lengthen the axis of your torso and allow your legs to lower four inches towards the ground.  Repeat this breath pattern 8-10 times.

Things to think about

This exercise uses the lever arms of the legs to challenge the torso.  As the legs lower you want to be sure that you completing the exhale.  This allows the diaphragm to release away from the pelvic floor, which allows for added length in the spine.

If you feel your back arch as you lower your legs, then try a smaller range of motion.  Imagine the heads of the thighbones and their attachment to the pelvis.  Allow them to glide easily in the socket back and forth.