Day 260- Leg Pull Front with Circles

This exercise adds even more movement of the leg, which will challenge the axial length of the spine even more.

To do this exercise you will need a mat.  Start in a quadruped position, Inhale to prepare and then exhale as you lengthen one leg and then the other behind you into a plank position.  Inhale again into the back of the ribs and then exhale as you lengthen one leg into the air and then make five circles with that leg.  Inhale to replace the leg to the floor and then exhale and repeat on the other side.  Repeat 3-5 times alternating sides.

Things to think about

As you circle the legs, it is important to remember the length of the thigh.  If you keep the front of the thigh long, then you’ll be able to circle the leg with out moving the pelvis.

If this exercise is hard on your wrists you can make fists and allow the knuckles to support the wrists and the palms.

Day 247- Quadruped: Single Appendage Shoulder Flexion

This exercise allows the body to begin disassociating the movement of the shoulders from the head, neck, and torso.

To do this exercise you will need a mat.  Start by standing on your hands and knees with a lengthened and supported spine.  Inhale into the back of the ribcage and then exhale as you maintain stability in your spine and lift one arm into the air.  Inhale as you return the arm to the ground and then exhale as you lift the other arm into the air.  Repeat each side 5-6 times.

Things to think about

Axial length is essential to this exercise.  Before lifting the arm be sure that your head is inline with your spine, and that your spine is supported from the front.  Then the essence of the exercise is maintaining stillness in the torso as the arm moves. 

Allowing the shoulder blade to slide down the back is also important to this exercise.  As the arm lifts feel the shoulder blade connect to the ribcage away from the arm.

Day 206- Roll Up with Neutral Lean Back

This exercise is great for axial length and perfect for someone with osteoporosis that may not be able to do a classic Pilates Roll Up

To do this exercise you will need a mat.  Start sitting with your legs long in front of you.  Inhale as you make your body longer and then exhale as you reach your head behind you by hinging from your hips.  Inhale at this point and then exhale as you lengthen your spine again and return to a seated position.  Repeat 6-8 times

Things to think about

It is really easy in this exercise to extend the spine as opposed to maintain neutral.  Make sure that your ribs and pelvis are moving as one unit.

Feel the abdominals right between the pelvis bones engage for both the descent and the return to sitting.  Imagine that there is a seatbelt around your pelvis.