Day 343-Neck Stretch Lateral Flexion

This exercise is intended to lengthen the muscles of the neck.

To do this exercise you will need a mat.  Start sitting with your knees bent and your ankles crossed.  Inhale into the back of your ribs and exhale as you reach your ear towards the ceiling.  Feel the length in the side of your neck.  Take three breaths here and then repeat on the other side.  

Things to think about
This exercise is about reaching one ear to the ceiling not touching the other ear towards the shoulder.  Imagine lengthening both sides of the neck as you reach the ear to the ceiling

As you stretch your neck be sure that both sides of the pelvis are connected to the ground

Day 342- Mermaid Z-Sit

This exercise is the classic Pilates mermaid.

To do this exercise you will need a mat.  Start by sitting with both knees bent and your toes pointing to one side.  Inhale into the ribs as you reach one hand up to the ceiling and then exhale as you bend your spine to the side.  Repeat three times and the reverse your knees and your feet to do the other side.

Things to think about
Be sure that your are bending only to the side.  The body might try to round the shoulders or push the ribs forward.  misalignment of the spine will decrease the intensity of the stretch.

Remember that your head is part of your spine.  Allow the head to be the end of the curve.

Day 341- Mermaid Tailor Sit

This exercise is an alternative to the classic mermaid.  It allows for symmetry at the hips

To do this exercise you will need a mat.  Start sitting with your knees bent and your ankles crossed.  Reach both arms to the side as you inhale and then exhale as you place one hand on the ground and reach the other hand towards the ceiling.  Then laterally flex your spine into the longest possible side bend.

Things to think about
As you are doing this exercise, imagine that you are sitting between two planes of glass. Make sure that your spine is bending to the side only.  The tendency will be to pop the ribs forward or to round the shoulders

Remember that your spine ends with your skull.  Be sure that your head is part of the curve.

Day 340- Kneeling Side Develop

This exercise is a variation on the classic kneeling side kick

To do this exercise you will need a mat.  Start by kneeling and then lean over to place one hand on the ground.  Allow the opposite leg to float up into the air.  Inhale into the back of the ribs and then exhale as you bend the floating knee and then straighten it higher into the air.  Inhale as you lower it back to hip level and then exhale hip height.  Repeat 8-10 times.

Things to think about
Make sure that your hip is right over your bottom knee and the your shoulder is directly above the wrist.  This will create the longest possible spine.

If this exercise is too much for the wrist you can make a fist with your hand to protect the wrist

Day 339- Kneeling Side Kicks Bicycle

This exercise a variation of kneeling side kick.

To do this exercise you will need a mat.  Start by kneeling and then lean to one arm so that you are standing on one arm and one knee.  Inhale into the back of your ribcage as you allow the leg to float into the air.  Exhale as you press the leg behind you.  Inhale again as you kick the leg forward then bend the knee and press the leg behind you.  Inhale as you kick the leg forward and exhale as you continue for 8-10 repetitions.

Things to think about

This exercise adds movement in the knee joint to the side kicks.  Watch that the thigh doesn't drop towards the ground as you bend the knee.  

If your wrist gets sore, you can always make a fist and place your knuckles in the ground.

Day 338- Kneeling Side Kick Circles

This exercise is a variation of the kneeling side kick.

To do this exercise you will need a mat.  Start kneeling and then lean over to one hand so that you are supported by your knee and your hand.  Inhale as the leg floats into the air, and then exhale as you circle the leg back and down. Inhale as you circle the leg forward and exhale as you repeat 8-10 times.

Things to think about
It will be difficult to keep the hip still as you are circling the leg.  Be sure to line the pelvis up above the thigh this alignment will help free up the hip.

If the bottom wrist is having trouble with this position, you can make a fist to support the arm.

Day 337- Kneeling Sidekicks

This exercise focuses on hip disassociation with a small base of support.

To do this exercise you will need a mat.  Start by kneeling then lean over to one hand so that you have one knee and one hand supporting you.  Inhale into the back of the ribs as you let the leg float into the air.  Exhale as you press your leg back and then inhale as you kick forward and exhale again as you kick back again.  Repeat 8-10 times on each side.

Things to think about
Be sure that you keep the hips and ribs in line during this exercise.  The hips will want to sit back further than they should.  Keep pressing the hip forward as the leg swings.

If this exercise hurts your wrist, it is helpful to make a fist for support.

Day 336- Around the World Planks

This exercise requires a lot of arm strength and increases stability in the spine.

To do this exercise you will need a mat.  Start in the side plank.  Inhale as you pivot the hand and point the fingertips towards the front of the body and then exhale as you open the chest so that you are in a reverse plank.  Inhale again and then exhale as you move to a side plank on the other side.  Repeat five times to each side.

Things to think about
This exercise is quite precarious for the shoulder.  It is imperative that the shoulders are stable and congruent.  Remember to have the collarbones wide and open.  The shoulder blades should be connected to the ribcage.  Use the breath to keep your spine as long as possible.

Keep the ribs and the hips aligned so that the abdominal muscles are available to you
  

Day 335- Leg Pull Back Feet on Log

This exercise adds proprioceptive challenge to the Leg Pull Back

To do this exercise you will need a mat and a foam roller.  Start sitting with your legs lengthened in front of you on the foam roller.  Lean back so that your hands are behind you.  Inhale into the back of the ribs and then exhale as you lift your hips into the air.  Inhale again and then exhale as you press one foot further into the roller and allow the other foot to float up into the air.

Things to think about
The higher that you lift your hips the easier this exercise will be.  Make sure that you are making the longest possible spine by keeping the ribs and the hips aligned.

Slide your shoulder blades down your back to maximize the shoulder stability and tricep work.

Day 334- Leg Pull Back Hip Lift Straight Legs with Single Leg Marching

This exercise increases the strength in the back line of the body, and increases stability in the pelvis.

To do this exercise you will need a mat.  Start sitting with your legs lengthened in front of your body.  Reach your hands behind you and place them on the floor with your fingertips pointing to the side.  Inhale into the back of your ribs and then exhale as you lift your hips into the air.  Inhale again and then exhale as you reach through one leg and let it float into the air.  Inhale as you return that leg to the floor and then exhale as you lift the other leg.  Continue alternating for 5-8 repetitions

Things to think about
If your knees are hyperextended be sure that they are soft when you lift the hips.  This will allow you to use the muscles in the back of your legs as opposed to putting pressure on the ligaments behind the knees.  

The hips will want to drop towards the floor when you lift a leg.  Be sure that you are pressing the bottom leg into the ground to keep the hips high.

Day 333- Leg Pull Back Hip Lift Bent Legs with Single Leg Marching

This exercise increases in difficulty by decreasing the base of support.

To do this exercise you will need a mat.  Start sitting with your knees bent and your hands behind you.  Inhale into the back of your ribcage and then exhale as you lift your hips.  Inhale again and then exhale as you lift one leg.  Inhale to replace that leg to the ground and then exhale as you lift the other.  Continue alternating legs for 8-10 repetitions.

Things to think about
The difficulty in this exercise is in the transfer of weight.  The tendency will be to allow the hips to drop as you lift a leg.  To prevent this imagine pushing your bottom foot into the ground twice as hard to allow the other foot to float into the air. 

Make sure your neck is long and that your head is reaching away from your shoulders.  This will allow you to maintain the longest possible spine

Day 332- Leg Pull Back Hip Lift with Straight Legs

This exercise strengthens the back line of the body.

To do this exercise you will need a mat.  Start sitting with your legs long beneath you and place your hands behind you.  Your fingertips should either be pointing to the side or towards your body.  Inhale into the back of your ribs and then exhale as you press your heels into the ground and lift your hips.  Inhale as you release your hips to the ground and then repeat by lifting your pelvis again.

Things to think about
The width of the collarbones will make this exercise the most successful.  Imagine that your breastbone is emerging from between your collarbones.

If your knees are hyperextended be sure to bend them slightly when lifting your hips so that you are using your muscles.

Day 331- Leg Pull Back Hip Lift with Bent Knees

This exercise strengthens the hamstrings and triceps while opening the chest and the front of the hips.

To do this exercise you will need a mat.  Start sitting with your knees bent and your hands placed in the ground behind you.  Inhale into the back of your ribcage and then exhale as you press your hands and your feet into the ground and lift your pelvis into a table position.  Inhale as you fold at the hip sockets and then repeat.

Things to think about 

Keep your neck as long as possible by sliding your shoulder blades down your back.  If your chest is open your triceps will be strong.

Be sure that your knee alignment is strong in this exercise.  Your knees should be in line with your second and third toes.

Day 330- Side Arm Mermaid

This exercise increases the strength and support in the side of the body.

To do this exercise you will need a mat.  Start in the side plank.  Inhale into the back of your ribcage and lower your hips towards the floor.  Right before your hips touch the ground  exhale and push your hand into the ground and lift your hips into the air as the top arm floats to the side and then over your head.

Things to think about 
This exercise builds shoulder stability.  To increase the benefits be sure that your neck is as long as it can possibly be and that you are sliding the shoulder blade down your back.

To protect the wrist in this exercise, think about the four corners of your hand.  Your thumb, pointer finger knuckle, pinky finger knuckle and the lateral edge of your hand should all have equal weight.

Day 329- Side Arm Twist

This exercise challenges the side plank by adding rotation of the spine and movement at the shoulder joint.

To do this exercise you will need a mat.  Start in the side plank with your hand reaching to the ceiling.  Inhale into the back of your ribcage and then exhale as you fold your body around your bottom shoulder.  Inhale as you open the body back up to the side plank.  Repeat 8-10 times on each side.

Things to think about
As you are folding the body around the bottom shoulder be sure that you are pressing the bottom hand into the ground to maintain shoulder congruency

As you fold your hips may lift a little, be sure that you are lifting the low belly to the hips as well.

Day 328- Side Plank with Leg Lift

This exercise increases the difficulty of the side plank by lifting the top leg.

To do this exercise you will need a mat.  Start by lying on your side with your legs lengthened long beneath you.  Place your hand under your bottom shoulder to lift your torso.  Inhale into the back of your ribs and then exhale as you lift your hips into the side plank.  Inhale into the back of your ribs again and then exhale as you lift the top leg.

Things to think about
Lifting the top leg creates quite a balance challenge for the body.  Using the exhale to stabilize the spine will also provide the strength needed for this balance challenge

Shoulder stability is really important to this exercise.  Be sure that you are widening your collarbone and connecting your arm deep into the shoulder socket.

Day 327- Side Plank

This exercise strengthens the side of the body from the armpit to the ankle.

To do this exercise you will need a mat.  Start by lying on your side with your body propped on your arm.  Exhale as you lift your hips into a side Plank.  Hold this for thirty seconds and then try the other side.

Things to think about
In this exercise you want to be sure that your ribs and your pelvis are in alignment.  Often the ribs like to pop forward once the hips lift.  Do your best to keep your ribs back.

Shoulder congruency is also important for this exercise.  Be sure that your arm is in the socket and that your collarbones are wide.

Day 326- Side Lift with Elbow with Leg Lift

This exercise increases the challenge of the side lift by decreasing the support of the lower extremities.

To do this exercise you will need a mat.  Start by lying on your side with your feet lengthened beneath you.  Prop your upper body up on your elbow inhale as you find the longest possible spine and then exhale as you lift your hips.  Inhale into the back of your ribs again and then exhale as you lift the top leg.  Hold this for thirty seconds and then repeat on the other side.  

Things to think about
It is important to keep the upper arm congruent with the shoulder socket.  You can do this by widening the collarbones and keeping the shoulder open.

You might notice that your hip swings as you lift your leg.  You can prevent this by pressing the bottom foot deeper into the ground as you lift the leg.  

Day 325- Side Lift on Elbow

This exercise is a great way to provide support for the spine through the side of the body, while strengthening the shoulder.

To do this exercise you will need a mat.  Start by lying on your side with your elbow underneath your shoulder and your legs lengthened long beneath you.  Inhale into the back of your ribs and then exhale as you lift your hips into the air.  Hold this for thirty seconds and then repeat 4 times on each side.

Things to think about
This exercise is a great way to increase shoulder stability.  Be sure that your collarbones are wide and that you are sliding your shoulder blade down your back with each repetition.

The ribcage might want to pop forward of the pelvis when the hips lift.  This could indicate a rotation in the spine, or it could indicate weakness in the muscles that connect the ribs to the hips.  Be sure to exhale completely when you do this exercise, to ensure that the body is getting the most out of the exercise

Day 324- Side Plank Prep Hip Lifts with Straight Leg

This exercise progresses the side plank prep by decreasing the base of support

To do this exercise you will need a mat.  Start by sitting on one hip with the bottom leg long and the top leg crossed in front of the bottom leg. Lean toward the bottom hip and place the hand on the ground.  Inhale into the back of the ribcage and then exhale as you slide your shoulder blade down your back and lift your bottom hip. Inhale as your replace your hip to the ground and then exhale as you lift again.

Things to think about
It is important to make sure that your shoulder is stable and strong.  Your collar bone should be open and your arm bone should sink into the socket.

Be sure to flex the bottom foot so that your second and third toe line up with the knee cap.  This will allow you to have a strong surface on the edge of the foot to balance the body.

Day 323- Side Plank Prep Hip Lifts

This exercise prepares the body for the side plank by working on shoulder stability through the lateral fascial lines.

To do this exercise you will need a mat.  Start by sitting on one hip with your ankles crossed to the side of your body.  Place your hand in line with your hip and lean toward it.  Inhale into the back of the ribs and then exhale as you slide your shoulder blade down.  Press both your hand and your top foot into the ground and lift the hips.  Repeat 5-8 times on both sides.

Things to think about
Shoulder congruency is key to this exercise.  Be sure that your collarbone is wide and that your arm is secure in the shoulder socket.

Imagine that your spine is making a straight line that is pointing diagonally to the place where the wall meets the ceiling.  Remember that your neck is part of your spine and that your head is reaching away from your tail.  This will help you find the longest possible spine.

Day 322- Side Plank Prep Shoulder Shrugs

This exercise is designed to create shoulder stability.  It is a great preparation for side plank

To do this exercise you will need a mat.  Start by sitting on one hip with your ankles crossed.  Lean towards one hand.  Inhale as you allow your shoulder to slide towards your ear, and exhale as your shoulder slides down your back and your neck lengthens.  Repeat 8-10 times

Things to think about 
The shoulder blade is sliding up and down.  You also want to make sure that you plug the arm bone into the shoulder socket, and wide the collar bone.

When thinking about shoulder movement remember that there are three joints to think about.  You have to be aware of where the collarbone meets the sternum, where the collarbone meets the shoulder blade and where the shoulder blade meets the armbone. 

Day 321- X Rolls on Ball

This exercise uses the large exercise ball to challenge the proprioception of the body during spine rotation.

To do this exercise you will need a mat and a large exercise ball.  Start by lying on your belly on the ball with your arms lengthened out to the side.  Inhale as you rotate your spine to the side, which will open the arm and the chest to the ceiling.  Continue rotating the spine until you are almost lying on your back on the ball.  At this point bring the bottom leg out from underneath the top so that you are on your back.  Then reverse the motion by rotating the spine in the opposite direction.

Things to think about

There is a very good chance that you will fall off of the ball when learning this exercise.  That’s what makes it fun.  Be sure that you have plenty of space around the ball. 

During this exercise, imagine suspending your bones through the balanced tension of you’re myofascial system.  Allow the length of the muscles support the bones as they roll.

320- Crescent Rolls with Balls

This exercise challenges the core to synthesize the connections built in the x rolls

To do this exercise you will need a mat and two large exercise balls.  Start lying on your back with your arms and legs in the air.  Hold one ball between your hands and hold the other ball between your ankles. Inhale into the back of your ribcage and then exhale as you roll to your side allowing the balls to move above your head and below your hips respectively.  Exhale as you roll onto your belly working to keep the balls from touching the ground, and then inhale as you roll to the other side.  Finally exhale as you roll back to your back lifting the balls along with your arms and legs to the ceiling.  Repeat 5-8 times in each direction.

Things to think about

If you reach through your hands and legs to make your body as long as possible, it will be very easy to roll all the way around.  Keep the balls off the floor by reaching through your hands and legs.  If you concentrate on lifting the balls away from the floor this will shorten your axis and make it harder to roll.

Day 319- X Rolls Arms Start

This exercise helps the body find segmental spinal rotation and increases the core support through the distal ends of the upper extremities

To do this exercise you will need a mat.  Start by lying on your back with your legs long beneath you and your arms outstretched above your head.  Inhale into the back of your ribs as you peel your fingers, then your elbow, then your shoulder away from the floor.  Then exhale as you continue reaching your arm across your body, which begin to rotate your spine.  Continue reaching through your arm as you roll to your side and then to your belly.  Inhale again and then exhale as you lift the arm and then roll to your spine.  Then begin again using the other arm. 

Things to think about

This exercise works best when you imagine having the longest possible arms.  The more you can reach your hand away from the center, the better the connection to your center will be.  Imagine pulling a rubber band taught between your pinky finger and your pinky toe. 

Find the reach in the bottom arm to create counter tension in the body. This exercise is designed to pull the myofascial system tight so that the bones can roll along it.

Day 318- X Rolls Legs Start

This exercise allows the body to find a balanced tension in the myofascial spirals of the body.

To do this exercise you will need a mat.  Start by lying on your back with your arms and legs extended so that your body makes a big X.  Inhale into the back of your ribcage as you reach through one leg and start moving it toward the midline of the body.  Allow the leg to cross over the midline and the opposite leg.  Continue reaching through the leg until the hip of the leg begins to lift into the air.  As you keep reaching through the leg allow your low spine to rotate and then your ribcage and finally roll over onto your belly.  Then reverse the process and return to your back.  Finally begin the entire process with the other leg.

Things to think about

This exercise allows the body to get longer by creating opposing forces through the appendages.  As you reach through the leg, equalize the reach through the arm and then go for a myofascial ride.

As your moving make sure that the head is heavy so that the neck and shoulders are relaxed!