Day 123- Abdominal Curls with Slomo Ball behind Shoulder Blades

This exercise is intended to increase the mobility and flexibility of the thoracic spine and ribcage for increased lung capacity and improved posture.

To do this exercise you will need a mat and a soft ball.  Start by lying on your back with your knees bent and your feet planted into the ground.  The soft ball should be under your ribcage right between your shoulder blades and your hands should be clasped behind your head for support.  Inhale as you extend your spine over the ball allowing your head neck and shoulders to open towards the floor.  Then exhale as you narrow the ribcage and begin to use the upper abs to bring the thoracic spine into flexion.  Repeat 8-10 times.

Things to think about

If you have a diagnosis of Osteoporosis you want to be sure to move between spine extension and neutral in this exercise.  This means that your head will never come higher than your neck and shoulders.  Extension done safely is excellent for osteoporosis, but flexion increases the incidence of possible fractures.

 This is also not an exercise for the low back, so be sure that the low back is relatively still as the thoracic spine continues to move.  This will help distribute movement across the whole spine so that the low spine is not overworking.

This exercise is more about the breath than the abdominals (Are you sick of hearing this yet).  The abdominals play a role, but abdominal work without breath can lead to a compressed dysfunctional lumbar spine.

Day 122- Abdominal Curls Pulses

This exercise is intended to increase the strength in thoracic flexion.

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 floor.  Your hands should be clasped behind your head to offer support.  To begin the movement, inhale into the back of your ribs and then exhale as you press the ribcage into the ground to lift your head neck and shoulders. Then continue the exhale as you lift the head neck and shoulders slightly higher and then release just a bit and then repeat in a quick repetitive motion until you are positive every ounce of air has left your lungs.  Then inhale into the back of your ribs to release the head, neck and shoulders to the ground.  Repeat 5-6 times.

Things to think about

 As with the abdominal curls this is an exercise that is more complicated than one might think just looking at it.  Once again if you have a diagnosis of Osteoporosis of the spine this is not the exercise for you because the risk of vertebral fracture is increased when the spine is in flexion.

As you are doing these pulses be sure that you are continuing to exhale and that you inhale to return to the ground.  This will guarantee that the abdominals are in the most efficient place to work.

Also be aware that you are not transferring between flexion and extension of the spine, you are moving between flexion and more flexion during the pulses.  The abdominals are engage the entire time that your body is pulsing.

Day 121- Abdominal Curls

This exercise is intended to strengthen the abdominal wall, and if done correctly can also create length in the thoracic and low 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 floor. Your hands should be clasped together behind your head. Inhale into the back of your ribs and exhale as you press your ribcage into the ground and lift your head neck and shoulders.  Inhale at the top and exhale as you release your head neck and shoulders to the ground vertebra by vertebra. Repeat 8-10 times.

Things to think about

This seemingly simple exercise is filled with many variables.  I always tell people that if you can do more than ten of these (aka I just did three hundred crunches…You’ve heard this I know you have) that you’re not doing it right.  This exercise takes a great amount of mindfulness and awareness of the moving body to get the most benefit. 

Also if you have a diagnosis of Osteoporosis, this is not the abdominal exercise for you.  Flexion of the spine increases the chance of vertebral fracture.  In this case the toe taps in all of its various form would be a better abdominal strengthening exercise because they are an excellent source of abdominal work that leaves the spine safe and even strengthens it.

Now the most important thing about the abdominal curl is the breath.  The inhale into the back of the ribs lengthens and opens tissue in the spine so that the spine is able to bend easily.  It is also important to be aware of the exhale and that it is a complete exhale.  As the air is leaving your lungs the diaphragm is moving into the ribcage and lengthening the Psoas.  With this length you body will be in the ideal place to flex the spine.

Neck placement is also something to be aware of.  As you are doing this exercise your want there to be a slight nod to your head.  Your focus should be at your navel not at the ceiling

Day 95- Ribs/Arms on Foam Roller

This exercise adds proprioceptive challenges to an exercise that is intended to differentiate the movement of the arms from the movement of the spine and shoulder sockets.

To do this exercise you will need a mat and a foam roller.  Start by lying on your back on the Foam Roller.  The Foam Roller should be parallel to your spine.  Your knees should be bent and your feet should be planted in the ground.  Your hands should be on the ground next to your hips with your palms facing the log.  Inhale into the back of your ribcage as you begin lifting your hands along an arc-like pathway towards the ceiling, and then exhale as you send your arms to the ground behind you.  Inhale again as you begin arcing your arms back towards the ceiling and then exhale as you return your arms to the ground next to your hips.

Things to think about

In general as a person takes the arms to the ground behind the head, the chances are greatest that the ribs might pop away from the log.  At this juncture, using the exhale to maintain the connection of the ribs will allow the arms to move individually

If there is pain in the shoulder then adjust the range of motion to a pain free zone.  As you continue this movement then most likely the range of motion will increase.

Day 89- Ribs/Arms

This exercise is intended to separate the movement of the arms from the movement of the ribcage, so that the back is protected.

 

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 ground.  Your hands will rest next to your thighs.  Inhale into the ribs as you begin lifting your arms up above your chest, and then exhale to send the ribs towards the pelvis as your arms are descending to the ground behind your head. Inhale into the ribs as you bring the arms back by your side and then exhale again as you lift the arms above your chest before bringing them to the ground behind your head.

 

Things to think about

This exercise is an important protector for the back.  The tendency will be to let the ribs lift away from the floor as your arms go above your head.  The rib breath will help alleviate this issue.  As you exhale, if you concentrate on getting all of the air out of your lungs then the ribs will be more likely to stay connected to the ground.