Day 286- Side Lying Ankle Circles with Magic Circle

This exercise continues our work maintaining the stability of the pelvis.  This time we are working on increasing ankle mobility too.

To do this exercise you will need a matt and a magic circle.  Start by lying on your side with your ankles threaded through the center of the magic circle.  The ankle on the bottom will hold the magic circle and the ankle that is on the top will lift and press into the top of the magic circle.  Maintain the pressure on the magic circle as you inhale and begin circling the ankle.  Exhale as you focus on the length of your spine while continuing to press your ankle up into the top of the circle and circling your ankle.  Repeat in the other direction.

Things to think about

As you are feeling the different parts of the ankle circle, notice if you can feel different myofascial connections being engaged and released.  This exercise is a great way to connect all of the parts of the pelvis to all of the parts of the ankles

Take this opportunity to also stretch the fascia of the bottom of your feet.  Spread your toes out as far as you can.

Day 285- Side Lying Flex and Point with Magic Circle

This exercise adds some endurance training to yesterday’s exercise.

To do this exercise you will need a mat and a magic circle.  Start by lying on your side with your ankles threaded through the center of the magic circle.  The ankle on the bottom will hold the magic circle still and the ankle that is on the top will lift and press into the top of the circle.  Inhale into the back of your ribs and then exhale as you flex your ankle, pulling your toes towards you.  Inhale as you point your toes and then repeat 8-10 times as you continue to breath.

Things to think about

The sustained engagement of the side of your legs will simulate some of the work that is needed for balance.  As your hips begin to burn just allow your body to exhale as completely as possible.

Make sure that you are maintaining the alignment of the spine as you work.  As the foot flexes you are lengthening the myofascial tissues in the back of your body and as you inhale you are lengthening the myofascial tissues in the front of your body.

Day 281- Clam with Internal Rotation

This exercise emphasizes the internal rotation of the hip as opposed to the external rotation.

To do this exercise you will need a mat.  Start by lying on your side with your knees bent.  Be sure that your head, ribs, hips and heels are lined up.  Exhale to lift your waist and the inhale as you rotate your thigh inward to lift the foot.  Exhale return to neutral and repeat 8-10 times.

Things to think about

The hips tend to follow the thigh, you might find that as you lift the foot that your hips roll forward.  Keep your pelvis stabile and only allow the thigh to move.

Imagine reaching your knee away from your hip as it rolls forward.  This will give the opportunity for length in the front of the hip.

Day 277- The Clam

This exercise engages the external rotators of the thighs

To do this exercise you will need a mat.  Start by lying on your side with your knees bent.  Be sure to keep your heels in line with the bottom of your pelvis.  Inhale into the back of your ribs and then exhale as you externally rotate in the hip socket to lift the top knee, while squeezing the heels together.  Inhale as you return your knee to the midline.  Repeat 8-10 times.

Things to think about

This exercise will increase range of motion at the hip.  It is important however to keep your hips stacked and move the leg without moving the hips.

Squeezing the heels together can also add inner thigh engagement, which increase the range of motion and prevent the quadriceps from being recruited.

Day 276- Banana

This exercise adds lateral spine flexion to the lift of both legs.  It will increase engagement for the entire lateral side of the body.

To do this exercise you will need a mat.  Start by lying on your side with your head, ribs, hips, and heels in a line.  Find the longest possible spine and inhale into the back of the ribs.  As you exhale reach your head and your heels away from each other and then allow your legs and shoulders to rise into the air as your body bends into a bow like shape.  Inhale as you release and the repeat 8-10 times.

Things to think about

Reaching the head away from the tail will put tension (the good kind) on the lateral myofascial line of the body.  This prevents any crunching on the side of the body, which will cause strain.

Be aware of your neck in this exercise.  The cervical spine is the most mobile and thus will try to do the work of the entire spine.  Be sure that the lateral flexion is also in the thoracic spine as well.

Day 271- Sidekicks Circles in Front

This exercise adds additional movement to the sidekick series, and can increase the strength and endurance of the lateral hip.

To do this exercise you will need a mat.  Start by lying on your side with your heels, pelvis, ribs, and head lined up with the back of the mat.  Exhale as you find a gentle lift underneath the waist and then lift the leg.  Allow the leg to lengthen and move just forward of the hip, and then begin making small circles with the thigh.  Do ten circles in each direction.

Things to think about

In this position it is important to maintain lumbar stability so that the pelvis doesn’t move.  We want the thighbones to be circling in the socket and the pelvis to be still.

Hip and rib connection is also keep here, especially if the hamstrings are tight.  If you kick forward and your ribs pop forward.  Inhaling into the back of the ribcage can help regain connection with the pelvis.

Day 270- Sidekick Circles Behind

This exercise adds additional movement to the sidekick, which will increase the strength and endurance of these particular muscles

To do this exercise you will need a mat.  Start by lying on your side with your heels, pelvis, ribs, and head lined up with the back of the mat.  Use your bottom arm to support the head and exhale as you keep a gentle lift underneath the waist.  Inhale into the back of the ribs, and then exhale as you lift the top leg to hip height.  Inhale as you reach the leg slightly behind the pelvis and then exhale as you begin making small circles with the thigh and lower leg.  Do 10 circles in each direction.

Things to think about

This exercise is about strengthening the lateral movers in the body, and it is hard to find the most efficient strength if the pelvis and the ribs aren’t integrated.  This makes the breath (big surprise) so important in this exercise.  As you exhale fell the ribs narrow so that you can use the abdominal connection to maintain proper alignment.

If you feel a gentle burn in the hip muscles during this exercise that is okay, but if you feel pain in the hip joint rest before proceeding

Day 36-Single Lung Breathing Side Lying

This exercise adds the resistance of the floor to the single lung breath exercise of before.  Breathing into resistance whether it is the hands or the floor can increase the depth of the breath once the resistance is released.  It can also assist you in your exhale.

To do this exercise you will need a mat.  Start by lying on your side with your knees bent.  Begin breathing into your ribs.  As you inhale try to expand your ribs into the floor.  Exhale as your ribs narrow and move away from the floor. Inhale your ribs expand into the floor and exhale as they release. Repeat on the other side.

Things to think about

In between the two different sides of this exercise it will be fun for you to lay on your back and try a few rib breaths to notice the difference from side to side.  Ask yourself if your ribs have more mobility.  Can you take deeper breaths?