Day 203- Roll up in 3's with Arms at Ears

This exercise combines two difficult variations of the Classic Pilates Roll up to make one very challenging exercise.

To do this exercise you will need a mat.  Start by lying on your back with your legs lengthened long beneath you and your arms lengthened along the ground behind your head.  Inhale to prepare and then exhale as you narrow your ribcage to lift your head, neck, shoulders, and arms.  Be sure to keep your arms reaching towards the ceiling right next to your ears.  Pause the movement as you inhale and then exhale again as you peel the ribcage away from the floor.  Inhale again as you pause the movement and then finally exhale as you find your way to a seated position, keeping your arms next to your ears the entire time.  Return to the ground with three breaths, first exhaling as you curl the sacrum to the ground, and then the ribs and on the final exhale release the head, neck, shoulders, and arms to the ground.

Things to think about

If you have osteoporosis start this exercise in a seated position and take three breaths to hinge your spine back towards the floor.  Maintain a neutral spine the entire time.

This exercise can prove to be quite a challenge.  The more that you can keep your arms next to your ears, the easier it will be to find the deepest abdominal muscles.  It may take a few repetitions to perfect this exercise.

Day 202- Roll Up with Arms at Ears

This exercise adds great challenge to the Classic Pilates Roll up by adding length to the lever arm of the exercise.

To do this exercise you will need a mat.  Start by lying on your back with your legs lengthened long beneath you and your arms lengthened along the ground behind your head.  Inhale into the back of your ribs and then exhale as you narrow your ribcage and lift your head, neck, and shoulders keeping your arms lengthened next to your ears and reaching towards the ceiling.  Continue exhaling as you continue to roll through the spine.  Inhale at the top and then exhale as you roll back down still maintaining the arms next to the ears. Repeat 6-8 times.

Things to think about

If you have osteoporosis, you can do this exercise by starting in a seated position.  Reach your arms towards the ceiling as you hinge backwards about eight inches and then make your spine longer as you come back up.

This is a very challenging exercise.  The first time you try it you might find that you get stuck and your arms sneak forward of your ears.  Try to keep your arms right neck to your ears with your shoulder blades sliding down your back.

Day 199- Roll up in 3 Breaths

This exercise adds an endurance challenge to the Classic Pilates Roll Up.

To do this exercise you will need a mat.  Start lying on your back with your legs lengthened beneath you and your arms lengthened along the ground behind your head.  Inhale into the back of the ribs and exhale as you reach your hands for your feet and lift your head, neck, and shoulders.  Pause the movement as you inhale again and then exhale as you lift just the ribcage off of the ground.  Inhale again as you pause the movement and then exhale as you find a seated position.  Inhale at the top and then exhale as you curl the pelvis and allow the sacrum to touch the ground.  Inhale as you pause and exhale as you lower the ribcage to the ground.  Inhale once again and then exhale as you lower the rest of the way to the ground.  Repeat 3-5 times.

Things to think about

If you have osteoporosis then you might try the previous exercise of the day with a neutral spine.  You could also try yesterday’s exercise in three breaths.  Phew, that’s a tough one.  Let us know how it goes!

In this exercise every time you exhale concentrate on getting all of the air out of the body.  With each exhale your spine will be getting longer allowing for increased segmental movement of the spine.

Day 198- Roll Up with Knees Bent

This exercise is a variation of the classic Pilates Roll Up.  Bent knees takes the hip Flexors and hamstrings out of the exercise, so if either of those muscle groups were assisting you this is a harder version of the exercise.

To do this exercise you will need a mat.  Start by lying on your back with your knees bent and your feet flat on the floor.  Allow your arms to be lengthened on the floor behind your head.  Inhale in into the back of the ribs and then exhale as you articulate through your spine to a seated position starting with your head neck and shoulders.  Once in the seated position then Inhale into the back of the ribs and exhale as you articulate your spine back to the floor starting with your pelvis.  Repeat 8-10 times.

Things to think about

If you have osteoporosis you can do this exercise with a neutral spine.  Remember as you are hinging back from your pelvis to keep your spine at its longest possible length.

If you are a person with tight hamstrings, this version of the roll up may feel much easier than others, but if you are a person that is recruiting the hip flexors to find the seated position then this exercise will be much harder.  Have Fun!

Day 197- Roll Up with Towel Under Low Back

This exercise is a variation of the classic Pilates Exercise.  The towel offers assistance to complete the spine articulation required for this exercise.

To do this exercise you will need a mat and a small towel.  Roll up the small towel and then lay it under your low spine when you lie down.  Start by lying down with your legs lengthened long beneath you and your arms lengthened on the ground behind your head. Inhale into the back of the ribcage and then exhale as you arc your arms into the air and lift your head, neck, and shoulders.  Continue the exhale as you articulate through your spine to a seated position.  Then inhale in the seated position and exhale as you roll your spine vertebra by vertebra to the floor.  Repeat 8-10 times.

Things to think about

If you have osteoporosis, try yesterday’s roll up exercise in a neutral spin.

The towel helps connect the lower body to the upper body in this exercise so if in the classical version of the roll up you are finding that you get stuck at the ribcage this exercise may be perfect for you.

Day 196- Roll Up with Theraband

This exercise is a variation of the Classic Pilates Exercise that adds assistance to aid in greater spine articulation and deep abdominal connection.

To do this exercise you will need a mat and a medium resistance theraband.  Start by lying on your back with your legs lengthened beneath you.  You will be holding a theraband in your hands that is wrapped around the bottom of your feet.  Inhale into the back of your ribs, and then exhale as you narrow your ribs and hollow your abdominals to lift your head, neck, and shoulders.  Continue rolling through your spine to a seated position.  Use the tension of the theraband to find your deep abdominal muscles.  Inhale into the back of the ribs and then exhale as you curl your pelvis to begin to articulate through the spine and lower yourself to the ground.

Things to think about

If you have osteoporosis you can do this exercise with a neutral spine.  As you lower your spine to the ground be sure to feel the length through the top of the head so that your spine is as long as it can possibly be.

When using the theraband for assistance in this exercise you may feel a tendency to bend the elbows and recruit the biceps to help you complete the motion.  In actuality this will make it harder to use the deeper abdominals to articulate through the spine.  Leaving the elbows long will leave you the room for spine articulation.

Day 195- Roll Up

This exercise is a Classic Pilates Exercise that improves Spine Articulation.

To do this exercise you will need a mat.  Start by lying on your back with your legs lengthened long beneath you and your hands by your side.  Inhale as you bring your arms over your shoulders and then to the ground behind you, and then exhale as you arc your arms towards the ceiling.  Continue exhaling as you narrow your ribcage and hollow your abdominals to lift your head, neck, and shoulders.  Lift each vertebra individually until you are in a seated position.  Then inhale in the seated position before you exhale and articulate your spine vertebra by vertebra back to the ground.  Repeat 9-10 times.

Things to think about

If you have osteoporosis, you should do this exercise with a neutral spine.  This is actually a much harder version.  You will start in a seated position and exhale as you hinge back in a neutral position.  Only go as far as you can without arching or curving your spine.

If you are having trouble completing the roll up, there could be some tightness in your spine.  Try stretching your hamstrings and spine and see if this helps.  Also stay tuned for the next couple of days this blog will show variations of the roll up that can add assistance as you begin to build strength.

Day 188- Rolling Like a Ball with Theraband

This exercise is a variation on the classic Pilates Rolling Like a Ball.  The Theraband helps the body find the most efficient muscles to use.

 

To do this exercise you will need a mat and a theraband.  Start in a sitting position with your knees bent and place the theraband underneath your knees.  Your bent knees will keep the theraband in place.  Exhale as you curl your spine and allow your feet to float into the air.  Inhale into the back of your ribs, and then exhale as you roll back towards your shoulder blades before returning to this balanced position.  Repeat 6-8 times.

 

Things to think about

If you have osteoporosis you should not do this exercise.  But please visit The Pilates Studio’s weekly blog and check out the posts for the month of Oct 2012.  In these posts there are many osteoporosis friendly workouts.

 

If you are a person that feels you ribs hit the ground as you roll back, this exercise is for you.  You might have also noticed in previous Rolling Like a Ball exercises that your feet tend to kick without your control as you roll back.  The theraband in this exercise helps you to find the deeper abdominals.  If you can hold the theraband without dropping it, you will be forced to find the deeper abdominals to complete the movement. 

Day 187- Rolling Like a Ball with Slomo Ball

This exercise is variation on the classic Pilates Rolling Like a Ball exercise.  The soft ball adds resistance training to the inner thighs

 

To do this exercise you will need a mat and a soft ball.  Start in a sitting position with the soft ball between your knees.  Inhale into the back of the ribs and then exhale as you curl your spine.  Find a place where you are balanced towards the back of your pelvis and then allow your feet to float just above the floor.  Inhale again and then exhale as you roll back towards your shoulder blades and then return to this balanced position.  Repeat 6-8 times.

 

Things to think about

If you have osteoporosis you should not do this exercise.  But please visit The Pilates Studio’s weekly blog and visit the posts for the month of Oct 2012.  There are many osteoporosis friendly workouts

 

This exercise is a great way to explore the head to tail connection.  As you make your ball shape imagine that your head, spine, and pelvis are creating half of a circle.

 

If you feel your ribcage hit the ground before your low back, you may be having trouble finding your deep abdominals.  Stop at the top of the movement and be sure that you are finding the abdominals right below your belly button.

  

Day 186- Rolling Like a Ball with Hands on Ankles

This exercise is a classic Pilates Exercise.  It is intended to find the deepest abdominal muscles so that the spine can find a balanced curve.

 

To do this exercise you will need a mat.  Start by sitting on the floor with your spine in a C-curve.  Your legs should be bent and your feet should be lifted off of the floor.  Grasp your ankles with your hands as you inhale into the back of the ribs, and then exhale as you roll back towards your shoulders and then return to the beginning balanced position.  Repeat 8-10 times

 

Things to think about

If you have osteoporosis you should not do this exercise. But please visit The Pilates Studio’s weekly blog and visit the posts for the month of Oct 2012.  There are many osteoporosis friendly workouts that you can do.

 

A great image for this exercise is in the name.  Your body is a ball that rolls smoothly back and forth. 

 

Be sure that your head and tail maintain a connection.  The neck continues to be part of the curve as you roll back and it leads you as you roll up to the starting position.

Day 125- Abdominal Curls combined with Bridge over Foam Roller

This exercise lengthens and strengthens the spine.  It also provides the opportunity to practice the using the breath to create core support for the movement of the spine.  Warm up with this everyday!

To do this exercise you will need a mat and a foam roller.  Start by placing the foam roller perpendicular to your spine so that it is underneath your shoulder blades.  Your knees should be bent and your hands will be placed behind your head.  Begin by inhaling as you allow your head, neck, and shoulders to lower toward the floor.  Once your upper body has extended over the foam roller as far as possible, then exhale and begin lifting your pelvis into the air.  This will allow your head to move closer to the ground.  Once your pelvis is as high as it can go, then inhale as you begin lowering the pelvis down to the ground, maintaining the position of your head, neck, and shoulders.  Once your tailbone reaches the ground, then exhale to send your ribcage toward your pelvis as you curl your head, neck, and shoulders forward.  Repeat 6-8 times.

Things to think about

This exercise should not be done if you have osteoporosis.

This exercise is intended to lengthen and strengthen the spine.  You will also begin to feel a balance between flexion and extension along the spine.  Imagine the entire spine reacting to each individual movement of each individual vertebra.  While this movement may not feel rigorous it is a full body movement that requires integration of all of the parts.

Day 124- Abdominal Curls Over Foam Roller

This exercise increases thoracic spine mobility in spinal flexion and spinal extension.  It provides the body the opportunity to improve posture while releasing shoulder and neck tension.

To do this exercise you will need a mat and a foam roller.  Start by placing the foam roller perpendicular to your spine so that it is underneath your shoulder blades.  Your knees should be bent and your hands will be placed behind your head.  Begin by inhaling as you let your head, neck, and shoulders gently lower toward the floor, then exhale as you narrow the ribcage, nod your head, and then begin curling your head, neck, and shoulders into an abdominal curl.  Repeat this exercise 8-10 times

Things to think about

This exercise should not be done if you have Osteoporosis. 

As you are releasing your head, neck, and shoulders to the ground be sure that you are opening your chest and widening your collar bones.  This is a great way to begin to improve posture around the head and shoulders.

Be sure that the foam roller is at the bottom of the shoulder blades and not lower on the spine.  If the foam roller is too low you might feel discomfort or even strain in the low spine.

Day 86-Bridge on Ball Single Straight Leg Lifts

This exercise adds additional challenge to the pelvis stabilizers while doing the bridge with the exercise ball

To do this exercise you will need a mat and a large exercise ball.  Start by lying on your back with your feet on the ball.  Be sure that your knees are long and straight.  Inhale as you rock your pelvis to your tailbone, and then exhale as you rock your pelvis towards your belly button to engage your lower abdominals.  Then continue lifting your pelvis into the air vertebra by vertebra until you are resting on your head neck and shoulders.  From here take an inhale to prepare and then exhale as you lift one leg into the air with a straight and long knee.  Inhale as you replace that leg back on the ball, and then exhale again as you lift the other leg.  Repeat this movement 6-8 times on both legs.

Things to think about

It is important to keep your pelvis stabile during this exercise.  As you lift your leg into the air be sure that you are exhaling which will release the diaphragm and lift the pelvic floor for the most stability.

The pelvis will also have a tendency to drop when you lift the leg.  Be sure to press the standing leg into the ball to keep the hip extended so that the pelvis stays lifted.

Day 85- Bridge on Ball Single Bent Leg Lifts

This exercise adds challenge to the bridge.  This will help the body keep the pelvis stabile in single leg movement

To do this exercise you will need a mat and a large exercise ball.  Start by lying on your back with your feet on the exercise ball.  Exhale as you rock your pelvis towards your tailbone and begin lifting your pelvis into the air vertebra by vertebra.  At the top inhale to prepare and then exhale as you draw one knee towards your chest.  Inhale as you replace the leg back on the ball and exhale as you draw the other knee towards your chest.  Repeat 6-8 times and then place both feet back on the ball and exhale as you release your spine to the floor, vertebra by vertebra.

Things to think about

This exercise is quite challenging for the hamstrings.  If they cramp while you are lifting your leg immediately put the pelvis on the ground and reach the cramping heel to the ceiling. 

The pelvic floor and low abs are important to this exercise and will keep the spine safe as you challenge the strength in the hamstrings.

Day 84- Bridge on Ball Straight Legs

This Exercise is intended to add proprioceptive challenges to the segmental movement of the spine in the bridge.

To do this exercise you will need a mat and a large exercise ball.  Start by lying on your back with your feet on the ball.  You want your legs to be straight and the ball to be under your heels.  Inhale as you rock your pelvis towards your tailbone, and then exhale as you engage your lower abdominals and rock the pelvis towards the belly button.  Then continue to lift the pelvis into the air one vertebra at a time until you are resting on your head neck and shoulders.  Inhale at the top and then exhale as you lower your spine to the ground releasing each vertebra individually.  Repeat 8-10 times

Things to think about

The ball can be a very telling tool when it comes to imbalances of the spine.  It can let you know if you have a tendency to put weight in one foot more than the other.  It can tell you where there might be rotations in the spine.  As you are doing this exercise use this information to your advantage.  If you notice the ball rolling to one side as you do this exercise try to use the opposite leg to pull it back.  If you feel one side of your spine a little bit more than the other, then concentrate on rolling down your spine feeling both sides of the spine evenly as they move.

Day 83- Bridge on Ball Bend to Straight

This exercise is intended to add proprioceptive challenges to the bridge in neutral spine.  This exercise also incorporates coordination for the knees hips and low spine.

To do this exercise you will need a mat and a large exercise ball.  Start by lying on your back with your feet on the exercise ball.  Your knees will be bent with a ninety-degree angle at the knee joint.  Inhale to prepare and then as you exhale straighten the legs and lift the pelvis into the air.  Inhale as you fold at your hips and your knees to allow the pelvis to descend to the floor, and then repeat again.  Exhale as you straighten your legs and lift your pelvis into the air, and inhale as you release your tailbone to the ground again.  Repeat 8-10 times

Things to think about

This bridging exercise is in neutral spine.  It is helpful to think about the hinging at the hips and the knees.  Imagine that your muscles and fascial connections are slings that are moving the pelvis. 

As you straighten your legs be sure to reach your heels away from you.  This will allow the hamstrings and lower abdominals to work more efficiently.

Day 58- Single Leg Bridge on Foam Roller

This exercise adds proprioceptive challenge to the single leg bridge for added hamstring stretch.

 

To do this exercise you will need a mat and a Foam Roller.  Start by lying on your back with one knee bent with the arch of the foot on the foam roller.   The other leg will be in a tabletop position.  The foam roller will be perpendicular to the body.  As you inhale rock your pelvis towards your tailbone, then exhale as you rock your pelvis towards your belly button and begin peeling your spine off the floor one vertebra at a time. Using your standing leg to stabilize your pelvis.  Inhale at the top and exhale as you release your spine to the floor one vertebra at a time.  Switch legs and repeat. 

 

Things to think about:

Be sure to keep the pelvis and have equal weight on each side of your spine as it articulates.  This is a difficult exercise to do.  Before trying it be sure that you have mastered the single leg bridge with your standing leg on the ground. 

 

This exercise can also be done in a neutral spine as well.  Inhale to prepare and exhale as you press the foot into the foam roller and lift the spine.

 

If the hamstrings happen to cramp simply place the pelvis back on the ground and reach the heel up to the ceiling to stretch the back of the leg.

 

 

Day 57- Bridge Figure 8 on the Foam Roller

This exercise is intended to increase mobility of the spine with the added proprioceptive challenge of the foam roller.

To do this exercise you will need a mat and a foam roller.  Start by lying on your back with your knees bent.  Place your foam roller underneath the arches of your feet.  Inhale as you rock your pelvis towards your belly button, and then exhale as you begin lifting your pelvis into the air articulating through your spine.  At the top inhale into your chest, and then exhale completely as you rotate your pelvis to the right and lower down one segment on the right side of your spine.  Inhale into your chest and then exhale as you rotate your pelvis to the left lowering your spine one segment on left side of your spine.  Continue this process until your pelvis has returned to the floor.  At the bottom exhale as you begin lifting your pelvis vertebra by vertebra and then repeat being sure to rotate to the left side first. Repeat 2-4 times

Things to think about

This is an exercise with active spine rotation.  When you rotate the pelvis to the left or right it is not an act of simply letting the pelvis fall on one side, it is an active rotation with muscle engagement.

Be sure to maintain the space and length in the front of the hips.

Enjoy the added mobility to your spine after doing this exercise and for an added challenge try this exercise with your feet on a large exercise ball.

Day 56- Bridge Sidestepping on the Foam Roller

 

This exercise is intended to add proprioceptive challenge to the bridge and to increase spine articulation at each vertebral segment.

 

To do this exercise you will need a mat and a Foam Roller.  Start by lying on your back with your knees bent.  Place your foam roller underneath the arches of your feet.  Be sure that the foam roller is perpendicular to your spine.  Inhale as your rock your pelvis towards your tailbone.  Exhale as you rock your pelvis to your belly button and then continue articulating through your spine to lift your pelvis into the air until the weight of your body is resting on your head, neck and shoulders.  At the top inhale into the chest and shift your pelvis to the right.  Then exhale as you lower your spine one segment.  Then inhale and shift your pelvis to the left, and exhale as you lower your spine down one segment.  Inhale as you shift and exhale as you lower.  Continue until your pelvis reaches the floor and then exhale as you articulate through your spine to lift your pelvis again.

 

Things to think about

As your articulate your spine to lift your pelvis notice the increased mobility after one repetition of the lateral shifts.

 

Remember your imagery.  This is a great exercise for the typewriter image.  As you are shifting your pelvis imagine that it is the carriage on a typewriter shifting back and forth.

 

Be sure that you are laterally shifting your pelvis and not allowing it to dip from side to side.

 

To increase the challenge you can also do this exercise with the feet on a larger exercise ball.

 

Day 55- Bridge with Feet on the Foam Roller

This exercise is intended to add a proprioceptive challenge to the basic bridge.  It also increases the challenge to the hamstring.

 

To do this exercise you will need a mat and a foam roller.  Start by lying on your back with your knees bent. Place the foam roller under the arches of your feet.  The foam roller should be perpendicular to your spine. Inhale as your rock your pelvis towards your tailbone, and then exhale as you rock your pelvis towards your belly button and begin lifting your pelvis into the air articulating through your spine one vertebra at a time. Inhale at the top into the breastbone and exhale as you let all of the air out of your chest gently lower the spine to the ground articulating one vertebra at a time.  Repeat 6-8 times

 

Things to think about:

This exercise allows the spine to increase the range of motion.  It is a great exercise to increase mobility at the illusive segments at the base of the ribcage.  As always be aware of exhaling completely and as you lower your ribcage to the ground imagine the ribs folding towards the center.

 

For additional challenge this exercise could also be accomplished on a large exercise ball.