Day 260- Leg Pull Front with Circles

This exercise adds even more movement of the leg, which will challenge the axial length of the spine even more.

To do this exercise you will need a mat.  Start in a quadruped position, Inhale to prepare and then exhale as you lengthen one leg and then the other behind you into a plank position.  Inhale again into the back of the ribs and then exhale as you lengthen one leg into the air and then make five circles with that leg.  Inhale to replace the leg to the floor and then exhale and repeat on the other side.  Repeat 3-5 times alternating sides.

Things to think about

As you circle the legs, it is important to remember the length of the thigh.  If you keep the front of the thigh long, then you’ll be able to circle the leg with out moving the pelvis.

If this exercise is hard on your wrists you can make fists and allow the knuckles to support the wrists and the palms.

Day 258- Elbow Plank Wave

This exercise adds spine articulation to the elbow plank. (How is that possible?)

To do this exercise you will need a mat.  Start by lying on your belly with your elbows under your shoulders.   Inhale to prepare and then exhale as you lengthen your neck and widen your shoulder blades.  Inhale while maintaining this length and then exhale as you lift your sternum and your ribs.  Inhale to maintain the new lengthen and then exhale as you lift your belly and your hips so that your spine is long and suspended between your knees and your elbows.  Then Inhale as you curl your toes under your feet and finally exhale as you reach the heels away from your tailbone to suspend your knees in the elbow plank.  Repeat 8-10 times.

Things to think about

This exercise goes between two extremes.  The exercise starts by allowing you to hang on your ligaments in a position that doesn’t feel so great, and then through a series of breaths you begin to find your myofascial system, which will suspend your bones within the balances tension of the muscles and fascia.

Be sure that your neck stays long and that your shoulders stay connected to the hip socket towards the end of the exercise the tendency is to lost these connections. 

Day 256- Quadruped Walking to Plank

This exercise helps the body learn the best way to find a plank that is balanced from front to back.

To do this exercise you will need a mat.  Start in Quadruped position with your hands directly beneath your shoulders and your knees directly beneath your hips.  Inhale to prepare and then exhale as you reach one leg along the floor beneath you and curl your toes underneath so that the foot can bear weight.  Inhale in this position and then exhale as you reach the other leg long beneath you.  Inhale as your replace one knee and then the other.  Repeat 8-10 alternating legs that start the motion.

Things to think about

Length, Length, Length and more and more length!  How long can you make your spine?  How long can you make the front of your hips?  How far can you reach your heels away from your tail? These are all questions that will help the plank.

Feel free to make fists with your hands if this exercise hurts your wrists.