Day 92- Puppet Arms

This exercise is intended to loosen the tissue around the shoulder blades and the ribcage for ease in the head neck and shoulders.

 

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.  Reach your fingertips and arms towards the ceiling and let your palms face the center.  Inhale as you reach your fingertips to the ceiling lifting your shoulder blades off the floor, and then exhale as you drop the shoulder blades to the ground while keeping your elbows long.  Repeat 6-8 times. 

Day 91- Elbow Circles with Figure 8s

This exercise is intended to increase range of motion at the shoulder joint and find movement across diagonal fascial lines between the shoulder blades.

 

To do this exercise you will need a mat.  Start by lying on your back with your knees bent, your feet planted in the floor, and the tips of your fingers touching your shoulders. Point one elbow at the ceiling and one elbow at the ground, and then begin circling the elbows in opposite directions. Repeat 6-8 times and the switch the direction of each elbow. 

 

Things to think about

This exercise can begin the process of correcting imbalance between shoulders.  Notice the relationship between the shoulder blades as you do this.  It is rare for our arms to be moving symmetrically and this exercise can help introduce efficient functional movement in the shoulder blades.

Day 90- Elbow Circles

This exercise is intended to move the shoulder girdle on the ribcage, which in turn loosens the muscles around the shoulder blades and can relieve tension in the head neck and shoulders.

 

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.  Bend your elbows to place your fingertips on the top of your shoulder, and then continue breathing as you make circles with your elbows.  As you continue drawing these circles notice the movement of your shoulder blades and your collarbones.  Continue to circle your elbows in both directions.

 

Things to think about

Often we think about shoulder movement as being the function of one joint at the point where the humerus (upper arm bone) meets the shoulder blade.  In actuality, the full range of motion of the shoulder joint is the function of three joints.  When you are doing this exercise, think about the humerus meeting the shoulder blade, but also be aware of the point at which the shoulder blade meets the collarbone and the point at which the collarbone meets the breastbone.  All of these joints should be moving.

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.

Day 88- The W

This exercise is also intended to open the chest, but it concentrates on deeper muscles across the front of the chest.

 

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 arms are in what is called the “Y” position. In this position your arms are out to the side but slightly above your shoulders as if your spine and your arms are making a “Y” on the ground.  Inhale to prepare and then exhale as you bend your elbows sliding the elbows along the floor towards the ribs.  This is the “W” position.  Inhale as you straighten your arm and exhale as you bend your elbows again.

 

Things to think about

It is important to keep your forearm parallel to the floor.  The tendency will be to let the elbows drop and your hands to lift.  Be sure to keep the chest open so that the arm is even. 

 

Day 87-Snow Angels

This exercise is intended to open the chest and widen the collarbones, which will prepare the shoulder girdle for some abdominal strengthening work

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.  Your hands will be by your sides with your palms facing the ceiling.  Inhale as you begin sliding your arms along the ground as if you are making angel wings in the snow.  As your arms are becoming even with your shoulders, exhale to continue the slide.  Once you get to your full range of motion then inhale as you start to bring the arms back and then exhale to return to the starting position

Things to think about

It is important to keep the collarbones open during this exercise.  As your arms are sliding along the floor be sure to be aware of the shoulder blades keeping them as flat to the floor as possible.

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 82- Magic Circle Outer Thighs Bridge

This exercise is intended to continue strengthening the abductors and external rotators while practicing segmental movement of the spine in the bridge

 

To do this exercise you will need a mat and a magic circle.  Start by lying on your back with your knees bent and your feet planted into the floor.  Place the magic circle around the outside of your thighs just above the knees.  Inhale to prepare and then exhale as you press out into the magic circle maintaining a neutral spine.  Maintain the pressure out on the circle as you inhale then exhale as you roll up the spine starting with the pelvis, continuing the bridge vertebra by vertebra until you are resting on your head neck and shoulders.  At the top inhale into the breastbone and then exhale as you roll down the spine one vertebra at a time.  Continue to press out into the magic circle the entire time. Repeat this exercise 6-8 times.

 

Things to think about

Be sure that you are pushing out on the circle in neutral spine before you rock your pelvis to your belly button for the bridge.  This will help isolate the pelvic floor, which then lengthens the low spine. 

 

It is also important that the weight of your body is distributed through the center of your feet.  Often when pressing out on the circle the tendency is to allow the feet and ankles to roll to the outside of the foot.

 

Day 81-Magic Circle Outer Thighs

Magic Circle Outer Thighs

 

This exercise is intended to strengthen the abductors and external rotators of the hips, while engaging the lower abdominals and pelvic floor.

 

To do this exercise you will need a mat and a magic circle.  Start by lying on your back with your knees bent and your feet planted in the ground.  Place the magic circle around the outside of your thighs.  Inhale to prepare, and then exhale as your press both thighs out into the magic circle.  Inhale as you release and then Exhale as you press out again.  Repeat this exercise 10-12 times.

 

Things to think about

It is very easy to recruit larger muscles during this exercise.  It is important as you execute this motion while keeping your tailbone grounded, and the spine neutral.  The pelvis shouldn’t move. 

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 79-Magic Circle Inner Thighs

This exercise is intended to strengthen the adductors of the thigh (inner thighs).  I often like to call the inner thighs the gateway to the pelvic floor, and so this exercise help create pelvic stability.

To do this exercise you will need a mat and a magic circle.  Start by lying on your back on the mat with your knees bent and your feet planted in the ground.  Place the magic circle between your thighs about three inches above the knee.  Inhale to prepare and then exhale as you squeeze the magic circle with your thighs.  Inhale as you release the circle and then exhale as you squeeze again.  Be sure that these repetitions are slow and meticulous. After ten squeezes, hold the magic circle slightly squeezed and then begin a set of 16 pulses.  Try to keep the magic circle slightly squeezed the entire time.  Then to finish, squeeze the magic circle as much as you can and hold it for five breaths.

Things to think about

The body will get this exercise done, so it is important to make sure that you are using the inner thighs and the inner thighs only.  Often the hamstrings are recruited and cause the pelvis to become tilted posteriorly (rocking towards the belly button), and at other times the hip flexors are recruited and cause the pelvis to tilt anteriorly (rocking towards the tailbone).  It is important to maintain a neutral pelvis as you squeeze the magic circle.

Day 78- Psoas Stretch with Pelvis on Log with Hamstring Stretch 3

This Exercise is also intended to open the hip, but it also adds an additional inner thigh stretch to the exercise

To do this exercise you will need a mat, a magic circle, and a foam roller.  Start by lying on your back with your pelvis on the log.  The log is perpendicular to your spine and one foot is planted in the ground with the knee bent and the other leg is in the air with the magic circle hooked around the ball of the foot.  Your hand holds the other end of the magic circle.  As you exhale lengthen both legs away from the midline.  The bottom leg will remain on the floor and the top leg will remain in the air and each leg will move away from the midline of the body.  Inhale as you bend both legs and then exhale as you lengthen both legs away from the midline.  Repeat several times and then switch sides.

Things to think about

As with all exercises that are intended to open the hips it is important to keep the pelvis neutral or in a slight posterior tilt to protect the back.  This will also insure that you are getting as much length in the front of the hip as possible.

Day 77- Psoas Stretch with Pelvis on Log with Hamstring Stretch 2

 

This exercise is intended to continue the process of opening up the front of the hips, which will relieve tension in the low back and at the base of the ribcage.

 

To do this exercise you will need a mat, a magic circle, and a foam roller.  Start by lying on your back with the foam roller underneath your pelvis.  The foam roller will be perpendicular to your spine.  One foot will be planted on the ground with the knee bent and the other foot and leg will be in the air.  Wrap the magic circle around the ball of the foot that is in the air and hold on to it. Then you will begin reaching both legs long and across the body.  The bottom leg will remain in contact with the floor as you reach it across your midline until the knee is straight.  At the same time the top leg will cross the body as you straighten the knee. Maintain the tension on the magic circle to be sure that the lateral hamstring is stretching.  Inhale as you bend both knees and then repeat again.

 

Things to think about

Like all hip flexor and psoas or illiacus stretches, it is important to keep your pelvis neutral or in a slight posterior tilt.  If you let the pelvis move with the leg then the oppositional force is lost and the stretch is lessened. To increase the stretch use the exhale to find a slight hollowing in the abdomen so that the pelvis is being pulled away from the lower leg.

Day 76- Psoas Stretch with Pelvis on Log with Hamstring Stretch 1

This exercise is intended to open the front of the hip for a wider range of motion that will expand a person’s gait by lengthening the length of a person’s stride.

 

To do this exercise you will need a mat, a magic circle, and a foam roller.  Start by lying on your back with the foam roller underneath your pelvis so that your head neck and shoulders are on the ground behind you and your feet are on the ground on the other side of the log.  Then reach one leg up towards the ceiling with the magic circle wrapped around the flexed foot that is reaching towards the ceiling and your hand is holding the magic circle so that you can pull back on the toes.  Then stretch the other leg long beneath you.  This is a dynamic stretch so once you find this first position you’ll bend both knees sliding the foot on the floor back towards you, then straighten both legs to increase the stretch.  Inhale as you bend both knees and exhale as you straighten them.

 

Things to think about

 

To get the most out of this stretch it is important to use your abdominals to keep your pelvis rocked towards your belly button. If you let your back arch and your pelvis rock towards your tailbone, then the muscles that should be releasing will be gripping and putting strain in the low back.

Day 75- Hamstring Stretch with Magic Circle

This exercise is a hamstring and calf stretch.  It allows the stretch to be both static and dynamic so that all parts of the muscle and fascia can benefit.

To do this exercise you will need a mat and a magic circle.  Start by lying on your back with one leg reaching long along the floor.  Place the pad of the magic circle on the ball of the other foot, and then reach towards the ceiling, holding the magic circle with your hand.  This will create the initial stretch behind the back of the leg.  You can then take this into a more dynamic stretch by gently circling the leg in the hip socket.  Be sure to keep the pelvis stabile as the leg moves.  Next, cross the leg over the body, while keeping the pelvis connected to the floor. To finish the series open the leg out to the side to stretch the inner thigh. Breathe into this stretch and then complete the series with the other leg.

Things to think about

When stretching the hamstring while lying on the back it is important to remember that it is not about how much you can pull the leg to the body.  It is more important to keep the pelvis in a neutral position and then to think about reaching through the bottom of the leg.  Imagine reaching the heel to the ceiling.

Day 74-Straight Leg Circles with Theraband

 

This exercise uses the theraband to assist with the leg circle, which in turn increases the hamstring stretch.

 

To do this exercise you will need a mat and a theraband.  Start by lying on your back with one leg long along the floor and one foot pointing to the ceiling.  Wrap the theraband around the foot that is in the air while holding each end of the theraband in your hands.  Begin circling the leg in the hip socket.  As you pull your leg towards you, feel the stretch in the back of your thigh and lower leg then as you lower your leg out and around engage your deep abdominals and pelvic floor to keep the pelvis from rolling with the leg.  Repeat the circle 5-10 times in each direction to really increase the length in the back of the leg

 

Things to think about

This exercise increases the length in the back of the hamstrings and is what is called a dynamic stretch.  Encouraging movement and length at the same time in any muscle will increase the length found and increase the chances of maintaining the length once the exercise is finished.

Day 73- Straight Leg Circles with Lumbar Rotation

This exercise is intended to increase lumbar flexibility, and it also distinguishes hip mobility and its relationship to lumbar spine rotation.  And quite frankly it’s really fun!

To do this exercise you will need a mat.  Start by lying on your back with one leg extended long beneath you and the other leg reaching long towards the ceiling. Inhale as you cross the top leg over the midline of the body.  Continue reaching that leg across your body until it has gone as far as it can go.  Then continue the movement by letting the hip follow the leg as it lifts off of the ground slightly.  From this position lower the leg down towards your feet to continue the circle, then exhale as you allow the leg to come back for the second half of the circle.  This time be sure that the pelvis has centered itself again and is stabilized as the leg circles to the outside of the body.  Inhale at the top and repeat 3-5 times in each direction. 

Things to think about

This exercise increases the range of motion of the hip, but it also adds the rotation of the lumbar spine.  It is important to go slowly at first so that the lumbar spine is protected.  Be sure to use muscles to both lift the hip and to send the hip back to the ground.  Gravity can do this for you, but then the chance of injury is increased.  If you use your muscles you are protecting your spine and increasing your flexibility

If you are suffering from any Lumbar pathologies, or recovering from any hip surgery, be sure to be careful with this exercise. 

Day 72- Straight Leg Circles with Stable Pelvis

This exercise is a Pilates classic.  It is intended to strengthen the pelvic stabilizers by challenging them with movement of the leg.

To do this exercise you will need a mat.  Start by lying on your back with one leg lengthened along the floor and one leg lengthened towards the ceiling.  Inhale as you circle your leg towards you and exhale as you circle the leg out and away, and then inhale again as the leg crosses the body to finish the circle.  As you inhale feel the back of your ribcage expand into the ground to keep your lumbar spine stabile and as you exhale engage the pelvic floor and the lower abdominals to keep the pelvis still as your leg is making circles.  Do 3-5 reps in one direction and then switch legs. 

Things to think about

This exercise is about counter balance and being able to transition your leg through several positions without movement in the pelvis.  The challenge is finding the pelvic stabilizers as opposed to larger muscles that are intended to move the legs.  For instance if you are stabilizing your pelvis with your inner thighs instead of your pelvic floor then as you open your leg out to the side the pelvis is going to go right along with your leg. 

As you do this exercise start with a small circle so that you can be sure that your pelvis is stabile.  Then as the movement gets easier you can begin moving the leg in a larger circle. 

If you are recovering from any kind of hip surgery it is not necessary to cross the leg over the body when you do this exercise.

Day 71- Bent Leg Circles

This exercise continues to challenge the stability of the pelvis while moving the leg in the hip socket.  This exercise is much more challenging than the previous because it takes away the support of the large exercise ball.  Yet it is easier than tomorrow’s exercise which will work to challenge the body further.

To do this exercise you will need a mat.  Start by lying on your back and with one knee bent and the foot planted in the ground, the other leg is also bent but you hold it in a tabletop position.  As you inhale begin circling the leg in the socket towards you, and as you exhale continue the circle by opening the leg out to the side and then lower it down away from the torso.  Then begin pulling the leg up through the center as you inhale and begin the circle again.  On the exhale be sure to engage the pelvic stabilizers that you found in yesterday’s post.  These stabilizers will keep the pelvis still and prevent the pelvis from rocking from side to side.  Do 3-5 repetitions in each direction and then switch legs.  Continuing to inhale as you circle the leg towards your torso and exhale as you engage the pelvic stabilizers to counter balance the weight of the leg as it circles away from the torso.

Things to think about 

The pelvic floor plays a major role in stabilizing the pelvis in this exercise, but it is also important to be aware of the internal oblique abdominals as well.  The internal oblique opposite the leg that is moving will counterbalance the leg and keep the pelvis from going for a ride.

Day 70-Foot Work on Ball

This exercise is intended to give the body an environment to practice moving the legs while keeping the pelvis still.  The ball assists the body by holding the legs against gravity so that they can move easily while you learn to use the pelvic floor.

To do this exercise you will need a mat and a large exercise ball (55, 65, or 75cm).  Start by lying on your back with your feet propped up on the ball.  The back of your calves should be at the top of the ball and your knees will be long.  Exhale as you bend your knees pulling the ball towards you, and inhale as you straighten your legs.  As you bend your knees notice any movement in your pelvis.  Now, exhale and engage your pelvic floor and lower abdominals to keep your pelvis from moving.  Repeat this several times.  Continuing to exhale as you bend your knees and inhale as you straighten your legs.  You can also vary this exercise by simply reversing the breath.  To reverse the breath you'll inhale as you bend the knees and exhale as you straighten your legs. 

Variations:

Then you can vary the leg position by rotating your legs outward.  You heels will be touching on top of the ball, and your toes and your knees will be pointing to the outside.  Exhale as you bend your knees and Inhale as you straighten your legs maintaining the external rotation.

This exercise can also be done with a single leg on the ball.  Place one foot on the ball and reach the other leg up to the ceiling.  Exhale as you bend the leg that is on the ball and Inhale as you straighten it.  Maintaining stability at the pelvis even though the legs are doing different activities.

Things to think about

Thinking about the mirror relationship of the pelvic floor and the thoracic diaphragm will assist you in getting the most benefit out of what by all appearances seems to be an easy exercise. 

On the inhale the diaphragm (a muscle) engages and as it engages it moves into the abdomen.  At the same time the muscles of the pelvic floor release and drop slightly.  Then on the exhale the muscles of the pelvic floor engage and lift into the pelvis while the diaphragm releases and moves into the abdomen.    The actions of these muscles are what allow the pelvis to stay stabile while the legs move in the hip sockets.

Day 69- Lumbar Stretch with Pelvis on Foam Roller

This exercise is intended to increase the length of the muscle fibers and tissues of the lumbar spine. The foam roller creates an environment in which the low back can use gravity to increase in length.

 

To do this exercise you will need a mat and a foam roller.  Start by lying on your back with foam roller underneath the pelvis perpendicular to the spine.  Hug both knees to the chest as you continue to take deep breaths.  On the inhale feel the tissues around your spine expand and as you exhale allow the spine to release into the new space created by the inhale.

 

Things to think about

As you do this exercise, it is important to be easy in your head neck and shoulders.  See if you can notice if some tension releases in your neck and shoulders as you continue to do this exercise.

Day 68- Lumbar Spine Stretch with Pelvis on Soft Ball

This exercise is intended to lengthen the fibers of the lumbar spine.  The soft ball increases the range of motion.

To do this exercise you will need a mat and a soft ball.  Start by lying on the mat placing the soft ball underneath the pelvis. Hug both knees to your chest while continuing to breathe.  With each breath let the tissue fibers in the back move.  On the inhale they expand and on the exhale the spine releases towards the ground. Continue to breath.  With the pelvis on the ball you can also move the legs gently in the knee sockets to change the angle of the stretch. 

Things to think about

The soft ball adds a lot of proprioceptive feedback to the back as it stretches.  As you are hugging your knees to your chest you can use the soft ball to find tighter spots.  Consider it a fact-finding mission.  Is your back tighter on the right or left side?  Do you feel tightness directly along the spine, or do you feel tightness further out to the side?  Use the ball to find what you need to find.

Remember to be easy in the head neck and shoulders when your pelvis is elevated on the soft ball. 

Day 67- Lumbar Spine Stretch

This exercise is intended to lengthen the tissue around the lumbar spine or low back.  It is a gentle way to loosen the low back and makes a great start to any day.

 

To do this exercise you will need a mat.  Start by lying on your back.  Hug both knees to your chest and breathe.  Breathe into the back of your ribcage, and with each breath imagine the tissues of your spine melting into the ground.  As the knees are hugging to your chest imagine the front of your spine melting into the ground.

 

Things to think about

It may seem antithetical but this exercise can also open the front of your hips.  If you imagine the psoas muscle as a rubber band, when you pull the ends of the psoas away from each other it is pulled taught like a rubber band, but if you bring the ends of the psoas closer to each other it might just let go a little bit very much like what happens when you bring the ends of a rubber band closer to each other.

Day 66- Psoas Stretch with Pelvis on Foam Roller

This exercise is intended to open up the front of the pelvis.  The foam roller adds additional height to the pelvis to increase the stretch and provides a secure surface on which to place the pelvis.

To do this exercise you will need a mat and a foam roller.  Start by lying on your back with the foam roller underneath your pelvis.  The foam roller should be perpendicular to your spine.  Hug one knee towards your chest and reach the other knee out long.  Keep your heel connected to the ground.  Continue breathing as you reach your leg long away for you.  Continue breathing as you do a few ankle circles in each direction. Then switch legs to stretch the other side.

Things to think about

It is important to keep hollowing out the abdominals as you stretch so that your spine remains neutral as opposed to extending.  Every time you exhale imagine rocking your pelvis away from your leg to add opposing forces.

Day 65- Psoas Stretch with Pelvis on Ball

This exercise is intended to increase the stretch at the front of the hip.  By elevating the pelvis the position of this exercise can increase the length found at the front of the hip.

To do this exercise you will need a mat and a soft ball.  Start by lying on your back with the soft ball underneath your pelvis.  Then hug one leg towards your chest, and stretch the opposite leg long beneath your body.  Be sure to reach the heel towards the floor.  Continue your breath as you are reaching your leg long away from you.  Keep your heel connected to the ground.  To continue opening the hips along different fascial lines you may also do ankle circles with your heel connected to the ground.  Repeat with the other leg reaching out long beneath you.

Things to think about

The soft ball provides a certain amount of support for the pelvis, but you want to be sure that the back remains neutral as opposed to over arching.  If you feel like your spine is bending too much then hollow out the abdominals and try to pull the pelvis away from the legs.

Day 64- Easy Psoas Stretch with Ankle Circles

 

This exercise is intended to continue the process of opening up the hips.  The ankle circles allow you to ease the front of the hips through several fascial planes at the top of the thigh

 

To do this exercise you will need a mat.  Start by lying on your back with one leg hugged towards your chest and the opposite leg lengthened long along the floor.  Begin breathing being sure that your heel is connected to the floor.  Then as you continue breathing circle the ankle around the axis of the heel.  Feel how the movement of the ankle can reverberate through the lower leg, the thigh, and into the hip joint.  Do about five ankle circles in each direction and then switch legs.  Keep your breath continuous and full.

 

Things to think about

As with all Pilates exercises it is important to be mindful of the breath in this exercise.  Especially because the Psoas which runs along the front of the spine is connected fascially to the diaphragm and taking full deep breaths can aid in the success of the exercise.

 

Also keep the heel connected to the ground, You might even imagine that you are pressing the foot into the ground.  This helps to engage the fibers of the hamstrings at the top of the thigh, which as antagonists to the hip flexors, will aid in the release.

Day 63- Easy Psoas Stretch

Easy Psoas Stretch

This exercise is intended to begin the process of opening up the front of the hips.  It is a great exercise for those of us who suffer from low back stiffness.  This exercise is also beneficial at the beginning of the day before our feet hit the floor.

To do this exercise you will need a mat.  Start by lying on your back and hug one knee to your chest by holding on to the back of the thigh.  Lengthen the other leg long beneath you. Continue breathing as you stay in this position.  As you exhale imagine that your leg is reaching further away from you, and as you inhale feel the breath expand the back of the ribcage.  Stay in this position for 5-10 breaths. Then hug both legs to your chest and continue on the other side by stretching the opposite leg long beneath you.  Keep your breath moving in and out of your lungs in a continuous manner.  Repeat twice on each side.

Things to think about

This is a recuperative exercise.  Keep breathing even if you don’t feel a stretch.  The inhale in the back of the ribcage will encourage the muscles at the base of your ribs to loosen and release for easier movement.