Day 34- Pitcher Breath (combination)

This exercise is a combination of the previous breath exercises.  The breath in this exercise allows the body to move in three dimensions, and increases breath capacity.

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.  Begin the inhale with an expansion in your belly, then as you continue your inhale expand into your ribcage, and finally at the end of the inhale let your chest rise.  Then, you will begin your exhale by releasing your breastbone to the spine, then continue exhaling as you narrow the ribcage, and finally let the belly fall to the spine.  Repeat starting with the belly breath again. Repeat 3-5 times.

Things to think about

The name of this breath pattern is also an image.  When you inhale imagine that you are filling a pitcher from the bottom to the top, and then as you exhale imagine emptying the pitcher from the top to the bottom.

Day 33- Chest Breath (Pump Handle

This exercise is a great way to release tension in the neck and between the shoulder blades.  It will aid in upper body tension relief in exercises like the hundred.

To do this exercise you will need a mat.  Start by lying supine (on your back) with your knees bent and your feet planted in the ground.  As you inhale let the breath lift your breastbone towards your chin.  Then as you exhale the breastbone will release towards the spine.  Inhale as the chest lifts exhale as the chest releases to the spine

Things to think about

This breath is often called the pump handle breath.  This is an image that refers to the breastbone.  Imagine that as you inhale the breastbone is the handle on a water pump and you are turning the water on by lifting the breastbone.  As you exhale, you are turning the water off and releasing the breastbone to the spine.

Often when we hold tension in our neck and shoulders our breastbone becomes rigid and doesn’t move.  This breath is a great way to encourage movement in the breastbone while releasing tension in your head neck and shoulders. Letting your self imagine a melting sensation or softening sensation through the front of the body can help find movement and release

Day 32-Rib Breath (Bucket Handle)

Rib Breath (Bucket Handle)

This exercise benefits many parts of the body and is essential to many Pilates exercises.  When incorporated in the Pilates abdominal strengthening exercises this breath pattern can prevent neck strain and spine compression.  It will also invigorate and energize the body.

To do this exercise you will need a mat.  Start by lying supine (on your back) with your knees bent and your feet planted in the ground.  As you inhale, let the breath expand the base of your ribcage.  Exhale let all of the air out feel the base of your ribcage narrow towards your spine.  Inhale expand the ribs, and exhale narrow the ribs. Repeat for 8-10 breaths.

Things to think about:

This breath is often called the bucket handle breath, which is an image for the movement of the ribs.  If you imagine the each rib is the handle on a bucket, on the inhale the bucket handle lifts and on the exhale the bucket handle moves back towards the bucket.

This exercise is also a great way to encourage length in the lumbar spine.  As you exhale the diaphragm releases up into the ribcage like a hot air balloon.  The diaphragm is fascially connected to the muscles that run along the front of the lumbar spine, and when you concentrate on exhaling completely the diaphragm will encourage length in these muscles.

Day 31- Breathing (Diaphragmatic)

This exercise is so very important to Pilates, and one of the basic tenets of every Pilates exercise.  The breath is the place to start and the place to revisit when you get stuck.  Being facile with breath and being able to choose what kind of breath to use will make any Pilates exercise more effective.

To do this exercise you will need a mat.  You will start lying on your back (supine).  Your knees can be bent with your feet planted into the ground, or your legs can be long along the floor.  Place your hands on your belly.  Take an inhale and use the breath to lift your hands.  Exhale notice that the belly is hollowing towards the floor.  Continue for 8-10 breaths. 

Day 30- Ankle Circles with Toes Spread while Laying Supine

This exercise is intended to increase the endurance in the intrinsic muscles of the foot while moving the ankle in different planes of motion.

To do this exercise you will need a mat.  You will begin by lying on your back and lifting one leg into the air.  First spread your toes apart, and then begin circling your ankle while maintaining as much distance as possible between your toes.  Let your body feel the stretch throughout the different tendons and ligaments that wrap around the ankle

What to watch for:

Be sure to have ease in your head, neck, and shoulders.  Maintain a long axis in the spine.

Notice that during different parts of the circle it may be harder to keep your toes spread apart.

Day 29- Segmental Point and Flex

This exercise adds strength training for the intrinsic muscles of the foot to plantar and dorsi flexion.

To do this exercise you will need a mat.  You will begin by lying on your back and lifting one leg into the air.   Start the exercise with a pointed foot.  Spread your toes apart as you pull your toes towards you.  Then flex the ankle completely, next spread your toes apart as you press through the ball of your foot and then point your toes.  Repeat 8-10 times.

What to watch for:

Be sure to have ease in your head, neck, and shoulders.  Maintain a long axis in the spine.

It is helpful with this exercise to imagine moving your foot through molasses or peanut butter, or whatever viscous substance you choose.

Day 28- Point and Flex Foot While Supine

This exercise is intended to let the ankle move in a non-weight bearing environment. 

To do this exercise you will need a mat.  You will begin by lying on your back and lifting one leg into the air.  Be sure that you can see your toes.  Then flex and point your foot.  When you flex your foot pull your toes towards your body and when you point your foot reach your toes towards the ceiling.  Repeat 8-10 times.

What to watch for:

Be sure to have ease in your head, neck, and shoulders.  Maintain a long axis in the spine.

Imagine how the foot can move around the heel.  The heel is a very important landmark when thinking about alignment and connectivity.