Day 287- Side Lying Circles within the Magic Circle

This exercise uses the boundary of the magic circle to create a space for small circles in the hips socket.

To do this exercise you will need a mat and a magic circle.  Start by lying on your side with your feet threaded through the magic circle and us the bottom foot to hold the magic circle in a perpendicular position to the floor.  Inhale into the back of your ribs and then exhale as you as you lift the top leg and begin drawing circles just inside of the magic circle.  Continue the breath as you complete 10 circles in each direction.

Things to think about

You may find that your bottom hip gets as tired as the top.  In all of the side lying exercises the bottom leg can become a support leg for the top, if it feels painful it might help to put a pillow under the thigh.

Always feel free to rest in between sets to give the entire system a break from the challenging exercise.

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 284- Leg Lifts with Magic Circle

This exercise adds the resistance of the magic circle to the classic pilates side kick up and down.

To do this exercise you will need a mat and a magic circle.  Start lying on your side and thread your ankles through the inside of the magic circle.  Use the bottom ankle to support the magic circle in a perpendicular position to the floor.  Inhale into the back of the ribcage and then exhale as you lift the top leg and press the leg into the top of the magic circle.  Inhale as you release.  Repeat 8-10 times.

Things to think about

Making sure that your legs are lined up with your pelvis is especially important in this exercise.  Reaching your heel as far away from your center as possible will allow for the most strength to be gained by your pelvis.

This movement is not huge, but it is hard.  Pressing against the magic circle allows for greater resistance to be applied to a smaller range of motion.

Day 283- Side Lying Develop Hay

This exercise combines external rotation with hip flexion and knee extension.

To do this exercise you will need a mat.  Start by lying on your side with your head, ribs, hips, and heels lined up with each other.  Inhale into the back of the ribcage as you externally rotate your leg, and then exhale as you maintain the external rotation at the hip and bend your knee to slide your foot to the knee.  Inhale as you straighten your leg and then lower back to the bottom leg.  Repeat 8-10 times.  And then reverse.

Things to think about

This exercise is a great and gentle way to move all of the joints in the lower leg.  It will allow you to increase the mobility at the ankles and the hips while maintaining the stability of the knee. For these joints to move most efficiently, it is important to maintain the length of the spine and the lift in the waist.

Because of the angle of most people’s legs in relationship to the hip socket, you may notice that your leg straightens slightly in front of the hip.

Day 282- Hot Potato

This exercise combines internal and external rotation at the hip socket with hip adduction and abduction.

To do this exercise you will need a mat.  Start by lying on your side with your head, ribs, hips and heels line up.  Inhale into the back of the ribs as you lift your top leg.  Exhale as you rotate your leg outward and tap your heel to the ground behind you twice.  Inhale as you lift the leg and exhale as you internally rotate your leg and tap your toe to the ground in front of you twice.  Repeat 8-10 times

Things to think

The base of support in this exercise is smaller than in some other exercises.  This will make it challenging to keep the hips and shoulders stacked.  Try as much as you can to find the longest possible spine by lifting the waist and lengthening the legs away from you.  Imagine that your spine is a suspension bridge pulled evenly from all angles.

Think of the name of this exercise when you are thinking about the quality of movement.  When you move as if the floor is a hot potato, you can change the ways that you feel the muscles engage.

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.