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 316- #4 Stretch with Spine Twist

This exercise adds a spine rotation to the external rotator stretch.

To do this exercise you will need a mat.  Start by lying on your back with your knees bent and your feet planted on the floor.  Inhale into the back of your ribcage as you cross one ankle over the opposite knee and then hug both knees towards your chest.  Exhale as you drop your legs to the side toward your bottom leg.  Inhale as you take your gaze away from your knees, and take ten breaths as you feel the spiral in your spine.  Breath into your ribcage for ten full breaths, and then on an exhale bring your knees back to the center and reverse sides.

Things to think about

This exercise creates a spiral in the spine.  To get the most out of this spiral do your best to keep your ribcage on the ground while your legs move away from the ribs.

This exercise is a great way to relieve the tension that can happen at the back of the ribcage.  Use the breath to expand the back of the ribs, and as always make sure that with each exhale you are getting all of the air out of your body!