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 255- Quadrupded: Spine as a Jump Rope

This exercise adds mobility and segmental movement to the spine.

To do this exercise you will need a mat.  Start standing on your hands and knees. Be sure that your hands are directly beneath your shoulders and that your knees are directly beneath your hips.  Inhale to prepare and then exhale as you drop your head and tail to the ground while at the same time lifting your spine to the ceiling.  Inhale as you take your head and tail to the right, which will in turn send your spine to the left.  Continue inhaling as you take your head and tail to the ceiling which allows your spine to extend towards the floor and then exhale as you take your head and tail to the left (spine to the right).  Finish the exhale as you drop your head and tail to the ground.  Repeat 3-5 times and then reverse directions.

Things to think about

Mobility of the spine is integral to the health of the body.  Learning to move your spine is as important for long term health as eating your vegetables. Move your spine, Move your spine, and Move your spine some more!!! (Soap box anyone)

As you are doing this exercise notice what parts of your spine might be stiffer than others and see if you can find mobility in every segment of the spine.

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 185-Rolling Like a Ball with hands behind knees

This exercise is a variation of the Classic Pilates Rolling like a Ball exercise.  It is intended to help the body find a balanced curve of the spine.

 

To do this exercise you will need a mat.  Start sitting with your knees bent and your hands holding the back of your thighs.  Inhale into the back of the ribs and then exhales as you hollow out your abdominals and rock the pelvis back so that your feet come off the ground.  Inhale in this balanced position and then exhale as you roll back so that your body weight is balanced on the shoulders.  Continue exhaling as you complete the roll and finish balanced once again on your tailbone with your feet lifted. Repeat 8-10 times

 

Things to think about

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

 

As you roll over each vertebra the movement should be smooth and even.  Often if the deepest abdominals aren’t found the low spine does not find the balanced curve and you might hit the ribs on the floor as you roll.

 

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 80-Magic Circle Inner Thighs with Bridge

 

This exercise is intended to strengthen the inner thighs while practicing the segmental movement of the spine from the bridge.

 

To do this exercise you will need a mat and a magic circle.  Start by lying on your back with the magic circle between your thighs.  The magic circle should be located about three inches above your knees.  On the exhale squeeze the magic circle and engage your lower abdominals.  Then, inhale into the back of your ribs and exhale as you begin rocking the pelvis towards the belly button.  Be sure to keep squeezing the circle as you continue to lift the pelvis into the air, until you are resting on your head neck and shoulders.  Inhale at the top and then exhale as you lower the spine slowly to the floor one vertebra at a time, and finally inhale as you release the magic circle.  Repeat 6-8 times.

 

Things to think about

This exercise challenges the inner thighs and pelvic floor.  It is important to remember to maintain the segmental movement of the spine even though some of the larger muscles are working.

 

Be sure to engage the abdominals with every exhale.

 

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.

Day 53- Single Leg Bridge

This exercise adds additional challenge to the articulation of the spine and the strength in the hamstring. 

To do this exercise you will need a mat.  Start by lying on your back with your knees bent and your feet planted in the ground.  Exhale as you let one leg float up into the air to a tabletop position.  Then inhale as you rock your pelvis towards your tailbone and exhale as you roll your pelvis towards your belly button and lift your spine into the air one vertebra at a time.  Be sure to maintain the tabletop position in the leg throughout the entire movement.  At the top inhale into the chest and then exhale as you let all of the air out of your lungs lower the spine slowly to the ground one vertebra at a time

Things to think about:

As with any bridge, it is important to be aware of the role of the ribcage in segmental movement of the spine.  Make sure to exhale completely.  This will allow the ribcage to narrow so that you can find segmental movement through the vertebrae at the base of the ribs.

With this single leg bridge, as you are articulating through the joints of the spine be sure that you are maintaining equal weight on each side of the of the vertebrae.

Remember all of the fabulous images for the bridge.  Articulate your spine as if you are picking up a string of pearls one vertebra at a time.

Day 52- Bridge with Marching

This exercise is intended to increase the pelvis stability challenge of the bridge as well as increase the requirements for hamstring strength.

To do this exercise you will need a mat.  Start by lying on your back with your knees bent and your feet planted in the ground.  Then inhale as you rock your pelvis towards your tailbone and exhale as you rock your pelvis towards your belly button and begin lifting the pelvis into the air one vertebra at a time.  At the top, inhale into your chest and then exhale as you let all of the air out of your lungs let one leg float up into the air to a tabletop position.  Inhale place the leg back on the ground and then exhale as you lift the other foot.  Repeat these leg lifts three to five times on each side and then exhale as you lower your spine to the ground one vertebra at a time. 

Things to think about

This exercise is a hamstring strengthener.  If your hamstring cramps simply lower your spine to the ground straighten your leg to the ceiling with a flexed foot to stretch the hamstring.

As always maintain open hips at the top of the bridge.  Be sure that as you exhale you are getting all of the air out of your lungs and that the front of the pelvis makes an even plane with the thighs.

Day 51- Bridge with Figure 8's

This exercise adds rotation in the lumbar spine to the basic bridge.  It is intended to increase mobility at all segments of the spine.

To do this exercise you will need a mat.  Start by lying on your back with your knees bent and your feet planted in the ground.  Then inhale as you rock your pelvis towards your tailbone and exhale as you rock your pelvis towards your belly button and begin lifting into the air one vertebra at a time.  At the top, inhale into the chest, and then as you exhale gently rotate your pelvis to the left and lower down one spinal segment with the weight on the left side of your spine. Then inhale as you rotate your pelvis to the right and exhale as you lower your spine to the floor by one segment with the weight on the right side of your pelvis.  Continue until you’ve lowered your pelvis to the floor, then repeat this time rotating your pelvis to the right.  Repeat 2-4 times

Things to think about:

This exercise requires the use of the oblique abdominals to support the spine in rotation.  When you are rotating the spine to one side be sure to avoid collapsing into an anterior tilt of the pelvis.  You want to maintain open spaces at the front of the hips and as you are lowering one side of your pelvis towards the floor.

Remember that finding mobility at each segment of the spine allows you to decrease the wear and tear on each individual and joint.