Day 319- X Rolls Arms Start

This exercise helps the body find segmental spinal rotation and increases the core support through the distal ends of the upper extremities

To do this exercise you will need a mat.  Start by lying on your back with your legs long beneath you and your arms outstretched above your head.  Inhale into the back of your ribs as you peel your fingers, then your elbow, then your shoulder away from the floor.  Then exhale as you continue reaching your arm across your body, which begin to rotate your spine.  Continue reaching through your arm as you roll to your side and then to your belly.  Inhale again and then exhale as you lift the arm and then roll to your spine.  Then begin again using the other arm. 

Things to think about

This exercise works best when you imagine having the longest possible arms.  The more you can reach your hand away from the center, the better the connection to your center will be.  Imagine pulling a rubber band taught between your pinky finger and your pinky toe. 

Find the reach in the bottom arm to create counter tension in the body. This exercise is designed to pull the myofascial system tight so that the bones can roll along it.

Day 318- X Rolls Legs Start

This exercise allows the body to find a balanced tension in the myofascial spirals of the body.

To do this exercise you will need a mat.  Start by lying on your back with your arms and legs extended so that your body makes a big X.  Inhale into the back of your ribcage as you reach through one leg and start moving it toward the midline of the body.  Allow the leg to cross over the midline and the opposite leg.  Continue reaching through the leg until the hip of the leg begins to lift into the air.  As you keep reaching through the leg allow your low spine to rotate and then your ribcage and finally roll over onto your belly.  Then reverse the process and return to your back.  Finally begin the entire process with the other leg.

Things to think about

This exercise allows the body to get longer by creating opposing forces through the appendages.  As you reach through the leg, equalize the reach through the arm and then go for a myofascial ride.

As your moving make sure that the head is heavy so that the neck and shoulders are relaxed!