Day 153- One Hundred Prep Straight Legs Low

This exercise is the closest preparation exercise for the classic pilates exercise of The Hundred.

To do this exercise you will need a mat.  Start by lying on your back with your legs long beneath you.  Inhale as you float your arms toward the ceiling and exhale as you press your hands toward the ground, narrow your ribcage, press your ribcage into the ground and lift your head, neck, and shoulders into the air.  Inhale into the back of your ribs and exhale again as you reach through the bottom of your heels, connect the sacrum to the ground and allow your legs to float into the air just two inches.  Take one for full breath and then exhale as you lower everything back to the ground.  Repeat 6-8 times

Things to think about

If you have osteoporosis you should not do this exercise.  Because your head balances the feet in this bow position, it is better to simply practice the arm work and the breath pattern with the knees bent or in a table top position. 

To get the floating sensation it is important to connect the back of your ribcage to the ground and to connect your sacrum to the ground.  These connections to the ground allow the body to find the strength necessary to feel the sensation of floating in the upper and lower extremities!

Day 152- One Hundred Prep with Straight Legs

This exercise continues our journey toward the Pilates class The Hundred.  The straight legs add work to the deep the abdominal exercises.

To do this exercise you will need a mat.  Start by lying on your back with your legs long beneath you.  Inhale into the back of the ribs and exhale as you bring your legs to a tabletop position.  Inhale as you float your arms toward the ceiling and then exhale as you press your arms toward the ground, straighten your legs to a forty-five degree angle, narrow the ribcage, and press your ribcage into the ground to lift your head, neck, and shoulders.  Inhale into the back of your ribs again, and exhale as you lift your head, neck, and shoulders one inch higher.  Inhale one more time and then exhale as you lower your body back to the ground and bend your knees to a tabletop position. Repeat 6-8 times.

Things to think about

If you have osteoporosis practice this exercise with your head, neck, and shoulders lowered to the ground.  Practicing the breath work will be insightful to the deep abdominal connection.

Squeezing the inner thighs together when you straighten the legs can help you find the midline as you are lengthening the lever arm that is training your abdominals. 

Remembering back to all of the work breath work in the ribcage that helps to prevent muscle strain in the neck will be even more important in this exercise.

Day 151- One Hundred Prep in Table Top

This exercise continues preparing the body for the classic pilates exercise The Hundred.

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.  Bring one leg up to tabletop position and then add the other leg.  Inhale as you float both arms toward the ceiling and then exhale as you press the arms down toward the ground, narrow your ribcage, and press your ribcage into the ground to lift your head, neck, and shoulders.  Inhale into the back of your ribcage and then exhale as you lift your head, neck and shoulders higher.  Inhale one more time and then exhale as you lower your body back to the ground.

Things to think about

If you have osteoporosis, practice the breath pattern with this exercise to find the deep abdominal connection, but keep your head, neck, and shoulders on the ground.

The tabletop position will add to the abdominal work of this exercise.  It is important to remember to maintain a true tabletop position to get maximal benefit.  If your knees get closer and closer to your chest your abdominal work will go away.

Day 150-One Hundred Prep with Feet on Foam Roller

This exercise begins to prepare the body for The Hundred adding the feet lifted.  The foam roller adds support to the feet, but the feet are a little higher so more core control is necessary to maintain the pelvic position.

To do this exercise you will need a mat and a foam roller.  Start by lying on your back with your legs long beneath you.  Place the back of your ankles on the foam roller.  Inhale into the back of your ribcage as you float your arms into the air above your chest and exhale as you find a deep abdominal connection, narrow the ribcage, and press the ribcage into the ground to lift your head, neck, and shoulders.  Inhale into the back of your ribcage and then exhale again as you lift your head, neck, and shoulders one inch higher.  Inhale into the back of your ribs one more time and then exhale as you lower your body back down to the ground.  Repeat 6-8 times

Things to think about

If you have osteoporosis you should not lift your head, neck, and shoulders during this exercise.  However, you can gain great insight into the deep abdominals by practicing the breath pattern and arm movements.

Reaching the legs long beneath with the support of the roller can give you a lot of insight into the low abdominals.  If as you exhale and lift your head, neck, and shoulders, you find your body pulling the foam roller closer to you then you might be over using the muscles of your legs to support the lower back.

Instead try to think of reaching the foam roller away from you, imagine your legs are sending the foam roller to the Netherlands!

Day 149- One Hundred Prep with Spine of Foam Roller

This exercise adds a proprioceptive challenge to The Hundred Prep.  It also adds kinesthetic feedback to the base of the ribcage so that you can find true thoracic flexion to protect the neck.

To do this exercise you will need a mat and a foam roller.  Start by lying on the foam roller with your spine running along the roller, your knees bent, and your feet planted into the ground.  The foam roller should support both your head and your pelvis.  Inhale as you reach your arms for the ceiling, and then exhale as you narrow the ribcage and then press the ribcage into the foam roller and lift your head, neck, and shoulders.  Inhale into the back of your ribs again and then exhale as you lift just a little bit higher, Inhale one more time and then exhale as you lower your head, neck, and shoulders to the ground.  Repeat 6-8 times

Things to think about

If you have a diagnosis of osteoporosis you should keep your head, neck, and shoulders on the foam roller and practice the breath with the arm movements.

To protect the neck it is important to be aware of the relationship between the breath and the narrowing of the ribcage.  If you allow your body to exhale completely this will allow you to press your ribcage into the ground and your head, neck, and shoulders will feel like they are floating into the air. 

If this sequence is interrupted in any way then the neck may feel strain!  Find your breath and use this preparation exercise to gain endurance.

Day 148-One Hundred Prep

This exercise is intended to prepare the body for the classic pilates exercise The Hundred.  This exercise teaches the body how to use forced respiration as you  lift 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.  Inhale as you allow your arms to float into the air so that they are reaching to the ceiling above your chest.  Exhale and allow the ribcage to narrow toward the spine as if moving through a funnel toward the pelvis.  Continue exhaling as you press the ribcage toward the ground allowing your arms to press down toward your hips, and finally with the support of the upper abdominals allow the head, neck, and shoulders to lift into the air.  Inhale into the back of the ribs and exhale again as the shoulder blades slide further down the back and the hands reach further past the pelvis.  Inhale one more time and then exhale as the head, neck, and shoulders lower to the ground again.  Repeat 6-8 times.

Things to think about. 

If you have osteoporosis you can do this exercise with the arm movement, but you should allow the head to remain on the ground.

This exercised is designed to teach the body how to use the base of the ribcage as a lever to lift the head, neck, and shoulders.  The breath is key to this movement.  On the inhale the diaphragm engages and moves toward the pelvis.  And then on the exhale the base of the ribcage narrows.  This is the perfect time to allow the ribcage to press into the ground, so that the abdominals will protect the head, neck, and shoulders in this movement.

Day 147-Sniffing Rib Breath

This exercise is a classic pilates breath pattern, that is used in the classic pilates exercise The Hundred, but it also is a great way to wake up the diaphragm so that breath capacity can be increased and the spine can benefit from the length inspired by movement in the diaphram.

To do this exercise you will need a mat (but this pattern can be performed in any position).  For the purposes of this blog post you will start by lying on your back with your knees bent and your feet planted on the ground.  Take a few breaths in through the nose and out through the mouth just to see how much movement there is in your torso.  After a few breaths, begin taking air in through the nose in five staccato-like inhales (sniffs), and then you will breath out through your mouth with five staccato-like exhales.  Continue repeating for ten breath cycles.  You will take five short breaths in, and five short breaths out.  Notice what your are feeling at the base of your ribcage during these ten breath cycles, and then at the end allow your breath to return to normal and notice if there is a difference in your breath capacity.

Things to think about

This is a breath pattern and your focus should be on the inhale and the exhale, while you may notice some work in the abdominals do not make this the focus of the exercise. 

This breath can be very energizing.  If you feel lethargic or lackadaisical, try this breath for some added energy.

Day 146- Double Toe Taps to Side with Continued Abdominal Curl

This exercise is an oblique variation of the double toe taps.  The slight rotation of the knees guarantees a challenge to rotational forces in the oblique abdominals.

To do this exercise you will need a mat.  Start by lying on your back with your legs in a tabletop position and with your hands clasped like a hammock behind your head.  Inhale into the back of the ribs and then exhale as you narrow the ribcage, and press the ribcage into the ground to lift the head, neck, and shoulders.  Inhale here as you point your knees to the right side of the body, and then exhale as you tap the toes on the ground continuing to point the toes to the side.  Then inhale as you lift the knees back to a tabletop position and then rotate the knees to point to the left side of the body.  Exhale as you repeat the exercise on the other side.  Continue alternating as your repeat 8-10 times alternating sides. 

Things to think about

If you have osteoporosis you can do this exercise with your head, neck, and shoulders on the ground.  You can also do this exercise with your pelvis on a soft ball to increase the challenge.

When you are rotating the knees to one side it is important that the pelvis stays still.  Often one hip likes to hike to the ribcage, or the pelvis likes to roll to one side or the other.  Part of the pelvis stability work occurs when a body is able to rotate the legs without affecting the pelvis.

Day 145- Double Leg Toe Taps with Continued Abdominal Curl

This exercise increases abdominal control even further.  It requires strength to keep the deep abdominals engaged with the challenge of the simultaneous movement of both legs. 

To do this exercise you will need a mat.  Start by lying on your back with your feet in a tabletop position and your hands clasped like a hammock behind your head.  Inhale into the ribcage and then exhale as you narrow your ribs, press your ribcage into the ground and the lift your head, neck, and shoulders with the help of your hands.  Inhale into the back of your ribs and then exhale as you reinvest in the deep abdominal muscles, then squeeze the inner thighs together and tap the toes on the ground.  Inhale as you return the knees to a table top position and exhale as you tap both toes again.  Repeat 8-10 times and then on the last exhale gently lower your head, neck, and shoulders to the ground.

Things to think about

If you have osteoporosis then you should do this exercise with your head, neck, and shoulders on the ground.  You may also place your pelvis on a soft ball to increase the challenge but the head, neck, and shoulders should always be on the ground.

The tendency in this very challenging exercise is to allow the pelvis to move which allows the low spine to move farther away from the ground. This is where we find the challenge to the deep abdominals.  If you feel your pelvis moving be sure to continue to exhale and pull your sacrum to the ground with those abdominals!

Day 144- Single Leg Toe Taps with Continued Abdominal Curl

This exercise continues to challenge the center of the body with the task of maintaining thoracic flexion while differentiating the movement of the legs from a strong and stable pelvis.

To do this exercise you will need a mat.  Start by lying on your back with your feet in a tabletop position and your hands clasped like a hammock behind your head.  Inhale into the ribcage and then exhale as you narrow your ribs, press your ribcage into the ground and then lift your head, neck, and shoulders with the help of your hands.  Inhale here keeping your head lifted and then exhale as you tap one toe on the ground and then let it rise back to the table top position.  Inhale in between and then exhale as you tap the other toe.  Repeat 8-10 times alternating sides and after your last inhale, exhale as you gently lower the head, neck, and shoulders back to the ground.

Things to think about

If you have the diagnosis of osteoporosis you can modify this exercise by leaving your head on the ground and doing the toe taps with your pelvis on soft balls.

Using the breath correctly in this exercise allows the body to maintain an abdominal connection while continuing to exercise the lungs.  Be sure to inhale into the back of the ribs and as always make sure that you get all of the air out of the lungs to really release the base of the ribcage to a stable place on the floor.

Day 143- Bridge with Toe Taps Single Straight Leg with Bottom Foot on Foam Roller

This exercise adds instability to the classic pilates shoulder bridge, which requires additional strength in the hamstrings, pelvic floor, and lower abdominals.

To do this exercise you will need a mat and a foam roller.  Start by lying on your back with your knees bent and your feet placed on the foam roller.  Lift one leg straight into the air so that your toes are pointing to the ceiling. Inhale as you rock your pelvis toward your tailbone and then exhale as you hollow the abdominals and rock your pelvis to your belly button.  Continue exhaling as you begin to lift the pelvis into the air vertebra by vertebra. When you are resting with one foot pressing into the foam roller and the rest of the weight of your body resting evenly on your head, neck, and shoulders, inhale as you lower your leg that is in the air toward the foam roller and exhale as you lift it.  Repeat this movement 3-5 times.  Then inhale into the back of your ribs one more time and exhale as you allow the spine to descend sequentially to the ground. Then repeat with the other leg in the air.

Things to think about

This exercise is so complex and requires great strength.  It should not be the first exercise you do in the morning, and it should not be the first bridge that you try.  There are many ways that you can progress to such a great exercise.  Start with the bridge, then try a single leg bridge, then check in with adding a foam roller.

Pelvic stability is key.  Be sure in the single leg position that your hips are level and not dropping from one side to the other.

If you have any hamstring injuries be aware that this exercise requires great strength, and if you are nursing an injury you might prefer to ease into this exercise with a small double leg bridge.

Day 142- Bridge with Toe Tap Single with Bottom Foot on Foam Roller

This exercise is intended to add an unstable base to the single leg bridge with the toe tap.  The wobbly foam roller increases ankle proprioception, which will improve balance.

To do this exercise you will need a mat and a foam roller.  Start by lying on your back with your knees bent and the foam roller underneath your feet.  Lift one knee so that it is above the hip socket.  Inhale into your belly and then exhale as you rock the pelvis to the belly button and the begin lifting the pelvis into the air vertebra by vertebra.  At the top allow the thigh to arc toward the foam roller and then float back up to the starting position.  Repeat this 3-5 times and then gently lower the spine to the floor so that you can do the other side.

Things to think about

Being very aware of the spinal articulation as you roll up will allow you to prevent hamstrings from cramping. 

Be sure to continue breathing during the entire phrase of movement.  As your body continues to progress to exercises that require more exertion, the breath becomes even more important than before!

Day 141- Bridge with Toe Taps Single Straight Leg

This exercise continues to challenge the hamstrings with the longer lever arm of the straight leg.

To do this exercise you will need a mat.  Start by lying on your back with one knee bent and one leg reaching for the ceiling.  Inhale into your belly and then exhale as you hollow the abdominal wall and rock the pelvis toward the belly button.  Continue exhaling as you press the standing leg into the ground to lift the pelvis into the air.  Concentrate on lifting each vertebra individually until you are resting on your head, neck, and shoulders.  At the top inhale and then exhale as you lower the leg toward the floor and lift it up again.  Repeat 3-5 times on this side and then exhale again to lower the spine to the ground so that you can do the other side.

Things to think about

The straight leg makes the exercise so much harder.  Be sure to be aware of the additional work when keeping the pelvis still and level.

To prevent muscle cramps in the hamstrings be sure to initiate the pelvic rock with the abdominals, which will help you move with the pelvic floor deep abdominals before the hamstrings are ever engaged.

Day 140- Bridge with Toe Taps Single Leg Bent

This exercise adds additional hamstring work to the bridge.  It also creates an environment that allows the body to practice pelvic stability.

To do this exercise you will need a mat.  Start by lying on your back with your knees bent and your feet planted into the ground.  Let one knee float into the air so that it is right above the hip.  Inhale into the belly and then exhale as you hollow your abdominals and rock your pelvis toward the belly button.  Continue exhaling as you press the standing leg into the ground to lift the pelvis into the air vertebra by vertebra.  At the top inhale and then exhale as you reach the top toe to the ground and lift it up again.  Repeat this 3-5 times, then inhale and roll down the spine vertebra by vertebra.  Repeat on the other side.

Things to think about

The hamstrings of the standing leg will work really hard during this movement.  If the hamstrings happen to cramp then simply lower the pelvis and reach the cramping leg straight into the air. 

To avoid cramping, initiate the pelvic rock with only the abdominals.

It is also important to keep the pelvis level, often the side of the lifted leg will drop toward the ground.  Be sure to use the standing leg to hold the entire pelvis level in the air.

Day 139- Oblique Abdominal Curls with Magic Circle Assistance

This exercise adds the magic circle to assist in the oblique abdominal connection.

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.  Hold the magic circle with the palms of your hands facing the circle.  Inhale as you rotate your spine to point the magic circle to the right your right knee.  Then exhale as you squeeze the magic circle and reach your hands further toward the right of the right knee.  Your left shoulder girdle should lift to engage the core.  Inhale as you return to the beginning and exhale as you repeat on the other side. Repeat 8-10 times alternating sides.

Things to think about

You should not do this exercise if you have osteoporosis.

The exhale is the most important part of this exercise.  To get the most out of the abdominal connection, be sure that all of the air is leaving your lungs as you squeeze the magic circle.

Be sure that your shoulders are staying organized.  Your arm bones should be connected to the shoulder blade and your shoulder blades should be sliding down your back. 

Day 138- Abdominal Curls with Magic Circle Assistance

This exercise uses the resistance of the magic circle to assist in the abdominal curl.  The circle aids the narrowing of the ribcage.

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 on the ground.  Hold the magic circle above you with your arms straight and your palms facing the circle.  Inhale into the back of the ribcage and exhale as you squeeze the circle and lift the head, neck, and shoulders.  Inhale at the top and exhale as you lower the head, neck, and shoulders to the ground.  Repeate 8-10 times.

Things to think about

You should not do this exercise if you have osteoporosis.

Narrowing the ribcage is a movement that is hard to find.  It is so important to be sure that you are exhaling completely so that the diaphragm can release fully.  Then the ribcage can narrow and the abdominals can be engaged without compressing the spine.

The shoulders should be plugged into the shoulder socket and the shoulder blades should be sliding down and around the back.

Day 137- Abdominal Curls with Magic Circle Resistance

This exercise engages the abdominals while adding resistance that will strengthen the lateral shoulder and increase shoulder stability

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.  Thread your hands through the magic circle so that the pads are at your wrists. Inhale to prepare and then exhale as you press out on the magic circle.  Continue exhaling as you press your ribcage into the ground and lift your head, neck, and shoulders.  Inhale at the top and then exhale as you lower your head, neck and shoulders to the ground.

Things to think about

You should not do this exercise if you have osteoporosis. 

Be sure that you keep sending your shoulder blades down your back.  Imagine that you are plugging your arms into the shoulder sockets. 

This resistance provides an environment to really feel the difference between shoulder stability and the movement of the ribcage that is required in spine flexion

Day 136-Oblique Abdominal Curls with Magic Circle Outer Thigh Squeeze

This exercise adds the challenge of maintaining the midline while rotating the spine and engaging the external rotators.

To do this exercise you will need a mat and a magic circle.  Start by reaching your toes through the magic circle and then placing the magic circle on the side of your thighs just above your knees.  Then lay on your back with your knees bent and your feet planted on the ground.  Inhale into the back of your ribcage and exhale as you press out on the magic circle and curl your spine to reach your right elbow, shoulder, and ribs toward your left knee, thigh, and hip.  Inhale to return to the beginning and exhale as you repeat on the other side.  Continue alternating sides and repeat 8-10 times.

Things to think about

You should not do this exercise if you have osteoporosis

The pelvis is quite challenged in this exercise.  There will be a tendency to press out on one side of the magic circle more than the other.  Be sure to have equal pressure through both legs, which will keep the pelvis from moving from side to side.

It is also important to keep the pelvis from rocking toward the belly button or tailbone.  Be sure that your legs are moving while the pelvis is stable!

Day 135-Abdominal Curls with Magic Circle Outer Thigh Squeeze

This exercise adds complication to the abdominal curl.  In this exercise the body is challenged to maintain the strength and stability of the pelvis and midline while engaging the external rotators

To do this exercise you will need a mat and a magic circle.  Start by reaching your toes through the magic circle and then placing the magic circle on the outside of your thighs just above your knees.  Then lay on your back with your knees bent and your feet planted on the ground.  Inhale into the back of your ribcage and then exhale you press outward on the circle and press your ribcage into the ground to lift your head, neck, and shoulders.  Inhale at the top and exhale as your release the pressure on the circle and lower the head, neck, and shoulders to the ground.  Repeat 8-10 times

Things to think about

You should not do this exercise if you have a diagnosis of osteoporosis

Be very aware of the movement of your pelvis in that there shouldn’t be any.  If you press out on the magic circle and you feel that your tailbone becomes heavier in the ground then your hip flexors are working!  Think about squeezing the sitz bones together to find this motion.

This exercise is extremely challenging because of the many different muscles that can step in to do what we want very small muscles to do.  If, as you squeeze the magic circle, you feel the top of the sacrum become heavy then you are using your hamstrings and your glutes instead of the external rotators. 

Imagine that your pelvis is a bowl of soup and you don’t want it to spill anywhere!

Day 134- Oblique Abdominal Curls with Magic Circle Inner Thigh Squeeze

This exercise will add the support of the midline to the rotation of the thoracic spine in the oblique abdominal curl.

To do this exercise you will need a mat and a magic circle.  Start by lying on your back with your knees bent, feet planted on the ground and the magic circle between your thighs just above the knee.  Inhale into the back of the ribcage and exhale as you squeeze the magic circle.  Continue exhaling as you lift the right elbow and shoulder girdle and reach it toward the lift hip, thigh, and knee.  Inhale to return to the beginning and then repeat on the other side.  8-10 times alternating sides.

Things to think about

If you have a diagnosis of osteoporosis you should not do this exercise.

Often in oblique abdominal exercises the pelvis tends to roll from side to side.  In this exercise you want to be sure that both sides of the pelvis are even and the pelvis should be still as the upper body moves.

Be aware that you are moving the entire upper quadrant evenly.  Often people reach just the elbows to the opposite knee, when in fact the entire shoulder and even ribcage should lift.

Day 133-Abdominal Curls with Magic Circle Inner Thigh Squeeze

This exercise adds inner thigh strength to the abdominal curl, which will create a full body exercise that emphasizes the importance of the midline.

To do this exercise you will need a mat and a magic circle.  Start by lying on your back with your hands clasped at the base of your skull and the magic circle between your bent knees with your feet planted into the ground. Inhale into the back of your ribs and then exhale as you simultaneously press your ribcage into the ground to lift your head, neck, and shoulders and squeeze the magic circle with your inner thighs.  Inhale as you release the inner thigh squeeze and the head, neck, and shoulders to the ground.  Repeat 6-10 times

Things to think about

You should not do this exercise if you have osteoporosis.

Imagine as you are doing this a full body hollowing.  Allow your spine to be supported by your midline in a deep and meaningful way.  It is a great idea to standing up and walk around after this exercise to see if you can find the same midline support in standing as you can with the magic circle.

Day 132- Oblique Chest Lift

This exercise adds movement of the arms to the oblique abdominal curl for increased core control with arm movement.

To do this exercise you will need a mat.  Start by lying on your back with your knees bent your feet planted into the ground. Inhale into the back of the ribs as you clasp your hands at the base of your skull and then exhale as you lift your right elbow, arm, and shoulder toward your left thigh.  Inhale as you arc your arms in front of your chest toward the back of the left thigh and exhale as you clasp the back of your thigh and lift your right elbow, arm, and shoulder higher. Then inhale as your return the arms along the same arc to the base of your skull.  Then exhale as your lower your body to the ground.  Inhale into the back of the ribcage and then repeat the movement on the other side.  Continue alternating sides 5-10 times.

Things to think about

You should not do this exercise if you have osteoporosis.

The breath pattern is very important in this exercise.  It can facilitate increase range of motion of the thoracic spine, and it can ease any pain the head, neck, and shoulders as you do this exercise. 

The longer the arc of your arms the stronger the challenge to your core.  Be sure to reach those fingers as far away from the body as possible!

Day 131- Chest Lift on Foam Roller

This exercise adds an unstable base to the chest lift, which allows the body to practice moving in precarious situations.  This will improve balance as well as abdominal control.

To do this exercise you will need a mat and a foam roller.  Start by lying on the foam roller with your spine running along the length of the foam roller.  Your head and your pelvis will both be on the foam roller.  Clasp your hands behind your head as you inhale into the back of your ribcage and then exhale as you press your ribcage into the foam roller to lift your head, neck, and shoulders.  Inhale as you allow your arms to follow an arc above your chest toward your thighs.  Exhale as you clasp the back of your thighs and lift your body further into the air, and then inhale as you return your hands to the base of your skull following the same arc.  Finally exhale as your release your head, neck, and shoulders to the ground. Repeat 6-10 times

Things to think about

You should not do this exercise if you have osteoporosis.

Be sure that your feet are planted into the ground so that the balance can improve and so that you are able to access your pelvic floor and midline.

Day 130- Chest Lift

This exercise is intended to increase the range of motion of the thoracic spine, and to strengthen the relationship between abdominal strength and arm movement.

To do this exercise you will need a mat.  Start by lying on your back with your knees bent and your feet planted into the ground.  Clasp your hands behind your head and inhale into the back of your ribcage.  Exhale as you press your ribcage into the ground and lift your head, neck, and shoulders into the air.  Inhale into the back of your ribs as you release your hands and arc them through the air toward your thighs.  Exhale as you clasp the back of your thighs to increase the spinal flexion and lift your head, neck, and shoulders higher.  Inhale as you reverse the arm arc and return your hands behind your head, while maintaining the increased spinal flexion and then exhale as you release your head, neck, and shoulders to the ground. Repeat 8-10 times.

Things to think about

You should not do this exercise if you have osteoporosis. 

This exercise requires additional abdominal control when moving the arms.  Often people complain of pain in the back at the base of the ribcage when lifting the arms over head.  The loss of abdominal control in overhead movement can cause us to arch our back.  With this exercise you have a great opportunity to practice the differentiation of arm movement to spine movement, which creates a strong center for any arm movement required.

The breath pattern of this exercise is very important in that if facilitates the core control necessary for the increased flexion and arm movement.

Day 129- Oblique Abdominal Curls with Pulses

This exercise provides a little bit of extra work to the oblique abdominal connection.  It also provides the opportunity to complete release all of the air out of your lungs to facilitate the most length in the 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 ground.  Clasp your hands behind your head at the base of your skull and inhale into the back of your ribs. Exhale as you reach your right elbow, arm, and shoulder toward your left knee, thigh, and hip.  Inhale and then exhale again as you begin pulsing.  This means deepen the movement and then release slightly.  Repeat these pulses 10-12 times and then inhale into the back of the ribs before exhaling to release your upper body back to the ground.  Inhale into the back of your ribs again and repeat this process on the other side. 

Things to think about:

You should not do this exercise if you have osteoporosis.

While this exercise will increase your abdominal strength it will also help you train and improve the work of your diaphragm.  With each pulse imagine that your diaphragm is moving further toward your lungs pushing as much carbon dioxide out of your body.

Be sure that the pulse is occurring at the ribcage and that the movement of the pulse is not emanating from any of the cervical vertebra or the shoulder.

Day 128- Oblique Abdominal Curls on Foam Roller

This exercise is intended to increase the balance challenge, while continuing to increase the oblique abdominal connection.

To do this exercise you will need a mat and a Foam Roller.  Start by lying on the foam roller with your spine running along the length of the roller.  Your head and your pelvis should both be on the roller with your knees bent and your feet planted in the ground.  Clasp your hands at the base of your skull and inhale into the back of your ribcage, and then exhale as you reach your right elbow, arm, and shoulder toward the left hip, thigh, and knee. Inhale into the back of your ribs again and exhale as you lower your upper body back to the foam roller.  Inhale and repeat this movement on the other side, and then continue to repeat alternating sides 5-10 times.

Things to think about

You should not do this exercise if you have osteoporosis.

The wobbles caused by the foam roller require additional strength and control and can make this quite a challenging exercise.  To continue improving your balance be sure that your feet are connected to the ground completely, and that your knees are pointed directly for the ceiling.

Day 127- Oblique Abdominal Curls

This exercise will continue increasing the abdominal connection as well as articulating the spine through rotation and flexion.

To do this exercise you will need a mat.  Start by lying on your back with your hands clasped at the base of your skull, your knees bent, and your feet flat on the mat.  Inhale into the back of the ribcage and exhale as you begin reaching the right elbow, arm, and shoulder toward the lift hip, thigh, and knee.  Inhale at the top and exhale as you lower your body back to the beginning position.  Inhale into the back of the ribs and exhale as you repeat this movement on the opposite side.  Repeat 5-10 times alternating sides.

Things to think about

You should not do this exercise if you have osteoporosis.

This is exercise is so much more than reaching your elbow to the opposite knee.  If we reach just the elbow to the opposite knee, then we are not integrating the core into the movement.  This exercise is about lifting one side of the upper body and moving it to the opposite side of the lower body. 

The breath is key in this exercise, be sure that you are inhaling into the back of your ribcage and exhaling completely as you do this exercise.

Day 126- Abdominal Curls with Spine Parallel to the Foam Roller

This exercise adds a balance challenge to the spinal articulation in an abdominal curl.  Not only will you be strengthening the abdominal connection you will also be improving your balance.

To do this exercise you will need a mat and a foam roller.  Start by lying on the foam roller.  Your spine will run along the length of the foam roller, and you will want both your pelvis and your head to be on the roller.  Your knees will be bent and your feet will be on the mat in line with your pelvis.  Place your hands behind your head and inhale allowing your ribs to expand.  Exhale as you first nod your head and narrow your ribcage, and then allow your exhale to continue as you press your ribcage into the foam roller and lift your head, neck, and shoulders into the air.  Inhale into the back of your ribcage, and then exhale again as you lower your head, neck, and shoulders to the ground.  Repeat 8-10 times.

Things to think about

This exercise should not be done if you have osteoporosis.

As you work your way through this exercise you may notice that you might be wobbling a little bit.  Due to the unstable base of the foam roller your body may have trouble balancing.  Be sure that your feet are both on the ground and that you can feel your entire heel, your big toe knuckle, and your little toe knuckle, and the pads of all your toes reaching into the ground like the roots of a tree.  These roots will allow you to find the midline of your body for support in balance.

Be sure to support your head with your hands.  The hands can help you articulate the first vertebra with the head nod.  This will facilitate the spine articulation that will protect the muscles of the neck.

Day 125- Abdominal Curls combined with Bridge over Foam Roller

This exercise lengthens and strengthens the spine.  It also provides the opportunity to practice the using the breath to create core support for the movement of the spine.  Warm up with this everyday!

To do this exercise you will need a mat and a foam roller.  Start by placing the foam roller perpendicular to your spine so that it is underneath your shoulder blades.  Your knees should be bent and your hands will be placed behind your head.  Begin by inhaling as you allow your head, neck, and shoulders to lower toward the floor.  Once your upper body has extended over the foam roller as far as possible, then exhale and begin lifting your pelvis into the air.  This will allow your head to move closer to the ground.  Once your pelvis is as high as it can go, then inhale as you begin lowering the pelvis down to the ground, maintaining the position of your head, neck, and shoulders.  Once your tailbone reaches the ground, then exhale to send your ribcage toward your pelvis as you curl your head, neck, and shoulders forward.  Repeat 6-8 times.

Things to think about

This exercise should not be done if you have osteoporosis.

This exercise is intended to lengthen and strengthen the spine.  You will also begin to feel a balance between flexion and extension along the spine.  Imagine the entire spine reacting to each individual movement of each individual vertebra.  While this movement may not feel rigorous it is a full body movement that requires integration of all of the parts.

Day 124- Abdominal Curls Over Foam Roller

This exercise increases thoracic spine mobility in spinal flexion and spinal extension.  It provides the body the opportunity to improve posture while releasing shoulder and neck tension.

To do this exercise you will need a mat and a foam roller.  Start by placing the foam roller perpendicular to your spine so that it is underneath your shoulder blades.  Your knees should be bent and your hands will be placed behind your head.  Begin by inhaling as you let your head, neck, and shoulders gently lower toward the floor, then exhale as you narrow the ribcage, nod your head, and then begin curling your head, neck, and shoulders into an abdominal curl.  Repeat this exercise 8-10 times

Things to think about

This exercise should not be done if you have Osteoporosis. 

As you are releasing your head, neck, and shoulders to the ground be sure that you are opening your chest and widening your collar bones.  This is a great way to begin to improve posture around the head and shoulders.

Be sure that the foam roller is at the bottom of the shoulder blades and not lower on the spine.  If the foam roller is too low you might feel discomfort or even strain in the low spine.